By Jessica Sanders

Not all fat is created equal. In fact, your body and health actually benefits from certain types of fat. Though you may not believe it, fat is necessary for a variety of bodily functions, including:

  • Nutrient absorption
  • Joint lubrication
  • And hormonal system activation

However, that is not a go ahead to eat all the cheese and ice cream you can find. There are a select group of fatty foods that will help maintain your healthy weight and keep you feeling satisfied. Here are six guilt-free fatty foods for your healthy diet.

6 fatty foods

Fatty Food #1: Beef

In general, beef is nearly 50% monounsaturated fat, which is the same fat found in olive oil (another healthy fatty food). Most of this saturated fat decreases your risk of heart disease in one of two ways:

  • By lowering your LDL (bad cholesterol)
  • Or reducing the ratio of cholesterol to HDL (good cholesterol)

The key here is to choose a high-quality piece of red meat. Preferably, opt for grass-fed and organic. Grass-fed meat has less fat than that from wheat-fed cows, and organic means you aren’t ingesting harmful antibiotics and hormones. Eat your organic steak with a side of veggies for a filling and healthy meal.

Fatty Food #2: Coconut and Coconut Oil

Most people wouldn’t keep a tub of coconut oil by their desk with a greasy spoon because of the high saturated fat content – especially if you were trying to lose weight or maintain a healthy figure.

But organic, unrefined coconut oil and organic raw coconut flakes contain a large amount of lauric acid, which boosts your HDL.  Not to mention coconut oil is a fatty food high in potassium, calcium, magnesium and selenium.

In fact, your brain will run more efficiently on coconut oil. The ketones from the fatty acids in coconut oil can satisfy the majority of the brain’s energy needs. This means you’ll no longer suffer brain fog just because your afternoon meeting went a little long. Instead, you’ll enjoy steadier, more even energy in mind and body.

Toss raw coconut flakes into your breakfast oatmeal for a fully satisfied feeling all day or make your next Thai meal with coconut oil for an added touch of flavor and to avoid late night carb cravings.

Fatty Food #3: Avocado

This thick, creamy and versatile vegetable should be a staple in your healthy diet. Avocados have antioxidants and beta carotenes, which is said to help enhance memory and prevent heart disease. With a bulk of the fat content being monounsaturated, your body will enjoy this healthy fat that lowers your bad cholesterol. With so many ways to eat it—as a spread, as guacamole, or on a sandwich—it’s easy to incorporate and reap the health benefits.

The recommended daily intake (RDI) of fat is 65 grams and one cup of avocado contains almost one third of your fat intake for a day, about 23 grams. So it’s probably best to stick with eating just a half an avocado each day.

Fatty Food #4: Olive Oil

Olive oil is notoriously fatty, but loved by many, especially in the Italian and Mediterranean cultures. Yet some still don’t believe in its health benefits.

A group of 55-80 year olds were studied for five years, one-third the group was told to avoid oils, as well as nuts. The other two thirds were on a Mediterranean diet and half of that group supplemented their meals with four tablespoons of oil everyday.

MSN reported the findings, saying, “After nearly five years researchers found that the participants on the Mediterranean diets were 28 to 30 percent less likely to develop cardiovascular disease than the subjects on the low-fat diet.” Not to mention, olive oil is filling and aids in digestion.

Use olive oil instead of other fatty foods — particularly butter and stick margarine — not in addition to them. Drizzle it over your next salad instead of a creamy dressing to reap its many health benefits. Remember, that you can’t make unhealthy foods healthier simply by adding olive oil to them.

Fatty Food #5: Eggs

With 2 grams of saturated fat per egg—and more depending on how you cook them—its no wonder eggs are a no-no for healthy eaters. However, this protein packed food does more good for your body than bad.

With 6 grams of protein, not to mention vitamin A, vitamin C, calcium and iron, you can only benefit. Remember, without fat in your meals, you often won’t absorb all the nutrients that are present in other foods like leafy greens, since many of them require fat for full absorption.

But don’t just go for the whites. Egg yolk is full of choline, an inflammation reducer and a vital micronutrient for liver function.  Keep in mind, the more the egg is cooked, the more these nutrients are lost. Quickly poach your eggs or hard-boil them for 10 minutes less than usual.

Fatty Food #6: Nuts

This simple snack is a must have in everyone’s diet! Yet, many stray because of the high fat content in nuts. Quite the contrary! The fat in nuts is important for your healthy body. Over the last decade, studies have shown that eating nuts protects against heart disease, high blood pressure and adult-onset diabetes.

Nuts of all kinds are filled with monounsaturated fat and polyunsaturated fat that help reduce your LDL.  Add in protein and fiber and you have the perfect healthy, yet filling snack.

The best varieties for you include raw and unsalted almonds, pistachios, cashews and walnuts. Toss them on your salad or in a sealable bag for easy snacking.

We have been told to avoid fat for many decades now, yet health professionals continue to say that a certain amount of fat in your diet is necessary to important bodily functions like hormone activation and nutrient absorption.  In addition, eating a high fat, low carb diet is the easiest way to inadvertently eat less without sacrificing satiation or satisfaction. It also improves your ability to access stored body fat rather than lean mass, which is helpful for fat loss.

Science shows that eating fat won’t make you fat any more than eating money will make you rich. Feel free to nibble on these fatty foods to feel full and healthy all day long.


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