Ever since the introduction of the Body Mass Index in the 1970s, confusion over what is or isn’t healthy to eat has gone right off the scale and a lot of people are giving up and simply going back to the food they were eating before they felt the need to make a dietary change. Here are some foods to help you see a few of the good ones we’ve had for ages.
Avocado is probably the best one to launch into this list of healthy fat foods. It is very high in monounsaturated fats which are very beneficial to the body. In fact, they can help lower cholesterol and reduce the risk of heart disease! Avocados are delicious and versatile and can easily be incorporated into one’s diet. Whether you like salads, toasted bread, or (and this is an interesting one) ice cream you can add avo for a creamy, tasty twist to the dish and get your helpings of healthy fats for the day.
Tahini aka sesame butter is made from roasted sesame seeds. It has a light, nutty flavor and is used widely in Asian and Mediterranean cuisines. A single tablespoon gives you eight delicious grams of healthy monounsaturated and polyunsaturated fats. It’s also rich in antioxidants so there’s really no loss here! If you have the time at home you can make it yourself or purchase it from grocery stores ready-to-eat. Tahini is most well known for its use in making hummus but you can eat it on its own as a dip, add it to sauces and salad dressings and baked goods!
Ever since we learned how to get it out of the water, we have been eating fish and thinking of different ways to prepare it. Whether it’s the toddler’s joy of fish-fingers or the pleasure of enjoying a freshly caught trout, there are very few sources as rich in omega oils and fish is stacked full of other vitamins and minerals needed for a healthy body.
With as much as 70% monounsaturated fat called oleic acid and polyunsaturated fats such as omega-3 and omega-6. Monounsaturated fat is very resistant to high cooking temperatures and therefore excellent for frying. The highly beneficial antioxidants in olive oil have been found to reduce inflammation and even help fight chronic illnesses.
With such a selection to make from such a large variety from across the globe, it is very hard to decide on a single favorite nut. Nuts are full of good nutrients and healthy fats but most of all can be found in cashews, almonds and peanuts which contain the highest levels of monounsaturated fats.
Nearly half the fat contained in a coconut is lauric acid and has incredible antibacterial properties. Lauric acid is also found in breast milk and helps babies against illness. Coconut oil helps to make your mouth and digestive track a hostile war zone for viruses and bacteria. Studies have found that combining coconut oil with a healthy diet has a list of benefits including better digestion for longer-lasting energy and better muscle recovery after workouts and healthier muscle growth.