Top 5 'Healthy Fat' Foods

February 28, 2015

By Derek Henry, Holistic Wellness Coach for Healing the Body

Fats have become the ‘bad person’ in the eyes of the grocery customer. It’s the source of the beerbelly, your absence of power, and your uncle’s cardiovascular disease. While it might be true that the fats in labeled food often contain the kind we intend to prevent as a result of their health damaging properties, we should beware not to perplex them with these top five healthy fats, that are a necessary need for a healthy and balanced body as well as mind.

Top 5 Healthy Fats

1. Coconut Oil

Coconut oil has been greatly applauded for its health benefits for the last couple of years, and completely reason. The perks of this healthy and balanced fat seems to be endless.

The primary factor for its unbelievable health and wellness homes is its high levels of lauric acid, capric acid, and also caprylic acid. It is these acids that offer coconut oil its anti-oxidant, anti-fungal, anti-bacterial, antiviral, antimicrobial, as well as overall recovery advantages. As an outcome of these incredible acids, you could discover the belowing wellness benefits with coconut oil:

  • Healthier skin and hair
  • Weight loss
  • Lower cholesterol
  • Higher immunity
  • Improves food digestion and also bowel function
  • Increases metabolism
  • Regulates blood sugar
  • Increases bone strength
  • Helps with brain function
  • Kills bacteria and parasites
  • Eases acid reflux
  • Soothes earaches
  • Strengthens the liver
  • Reduces joint and muscle pain
  • Helps lower signs and symptoms with prostate problems
  • Protects versus immune insufficiency diseases like cancer cells and also HIV
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Use coconut oil in healthy smoothies, baking, and also as a replacement for cooking oil.

MORE:

  • 8 Needs to Add Coconut to Your Diet
  • The 50 Most recent Coconut Oil Advantages Backed by Science

2. Fish oil

The perks of fish oil have actually been touted for quite some time, however it’s time to assess the expanding list of benefits.

Many of the advantages of fish oil are because of the visibility of omega-3 necessary fatty acids like DHA and also EPA. Other helpful vital fatty acids in fish oil include alpha-linolenic acid as well as gamma-linolenic acid. It is these nutrients in fish oil that profit your brain, joints, muscular tissues, heart, and also skin. A few of the more specific perks of fish oil consist of:

  • Reduces inflammation
  • Protects against cancer
  • Slows the aging process
  • Lubricates the joints and aids build muscle
  • Protects against heart attacks
  • Promotes human brain wellness (safeguards versus Alzheimer’s, ADHD, as well as depression)

The method in current years is to ensure you obtain a pure form of fish oil, free of mercury as well as various other pollutants. Search for testing and also proof that hazardous degrees of mercury have been removed.

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3. Hemp

One of one of the most advantageous elements of hemp is its complete range of amino acids in addition to being a flawlessly balanced source of Important Fatty Acids (EFA’s), making it one of the really few plant based full protein sources.

EFA’s include the optimal proportion of omega-3’s as well as omega-6’s, which helps keep a healthy and balanced immune system and also is accountable for healthy and balanced looking skin, hair and nails. The extraordinary attention of EFA’s in hemp, is also recognized for its duty in:

  • Preventing heart disease
  • Lowering blood pressure
  • Lowering cholesterol
  • Protecting against cancer
  • Preventing and also decreasing arthritis
  • Health brain and also anxious system development
  • Production of healthy and balanced cell membranes

Use hemp in your smoothies, salads, baking, or even for producing an option to milk.

4. Avocados

Avocados are abundant in monounsaturated fats, and also could include as much as 22 grams of fat in a tool sized fruit. This often terrifies those ‘not well-informed’ as the exceptionally high body fat content is viewed as added calories. Nonetheless, as it is with all fats, the evil one is in the details.

Avocados are one of the best fruits to buy conventionally grown, as the thick skin safeguards it from the currently lesser degree of chemical direct exposure it gets. Avocados offer up to 20 vital health enhancing nutrients, including fiber, potassium, vitamin E, B vitamins as well as folic acid.

Other noteworthy wellness advantages to avocados include:

  • Improved brain function
  • Boosts heart health
  • Improved eye health
  • Regulates blood pressure
  • Controls blood sugars
  • Anti-aging
  • Anti-inflammatory
  • Improved digestion
  • Helps protect against cancer

Avocados can be utilized in salads, shakes, dips like guacamole, and can also be appreciated on their own.

MORE:

  • Is Avocado the Perfect Food?
  • Avocado Uses and also Health Conveniences Infographic

5. Walnuts

Walnuts not just taste wonderful however are additionally a rich source of monounsaturated fats. One quarter cup serving can provide up to 95 % of your Advised Dietary Allowance of omega-3 fats.

Walnuts are a powerhouse of nutrients. It has more anti-oxidants. folic, acid, and also Vitamin E compared to any various other nut, and also have advantageous quantities of manganese, copper, iron, calcium, and phosphorous. Walnuts have actually additionally been researched and advertised for:

  • Cardiovascular benefits
  • Anticancer properties
  • Anti-inflammatory effects
  • Brain health properties

Eat walnuts on their own, in salads, a veggie meal or with fruit.