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healthy fats

Most people have a negative knee-jerk reaction to the word ‘fat’. But good-for-you fats promote heart health, keep us feeling full and satisfied and may even help ward off cognitive decline.

Here are a few healthy high-fat foods to get onto your plate pronto:

Avocados
With the nickname ‘butter pear’, it’s no secret avocados are high in far. But most of the fat in an avocado is monounsaturated, the heart-healthy kind that actually lowers bad cholesterol. Try replacing butter or cream cheese with avocado spread, or replace the mayo on your sandwich with avocado slices.

Eggs
People often think egg whites are a healthier option than whole eggs because they contain less fat, and while it’s true that the egg yolk contains some fat, it’s also packed with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams are saturated.

Olive Oil
Olive oil is commonly used in the Mediterranean diet and we’ve all heard that olive oil reduces the risk of heart disease, blood pressure and certain types of cancer. However, it still packs 100 calories per tablespoon, so moderation is important if you’re watching your weight!

Nuts
Your best bet for nutrition are almonds, walnuts and pistachios. Almonds are the richest in vitamin E; walnuts contain a plant-based omega-3 fatty acid; and pistachios have all the things that are super important for eye health. Research shows nut eaters are generally thinner, less likely to develop type 2 diabetes and have a reduced risk of heart disease to boot.

Fatty Fish
Oily fish such as salmon, tuna, sardines, mackerel and trout are full of good fats, unlike the bad saturated fat you find in most meats.

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Did you know that a lot of Eastern Europeans take a spoonful of oil before drinking? Apparently it guards against a killer hangover.

But, if you want to avoid the dreaded hangover after Paddy’s Day (or any day for that matter), there are less extreme ways of doing so – none of which involve taking a shot of olive oil.

According to the co-author of The Secret To Skinny and The Nutrition Twins, incorporating heart-healthy good fats, like nuts and avocados into your pre-party-time meal is the way forward.

Avocados are particularly good because they contain high levels of potassium. This means you’re getting a head start on replacing the potassium lost during alcohol consumption.

Eating heavy meals might mean it takes you longer to feel the effects of alcohol, but it also gives your body extra time to process the drink’s by products, increasing your chances of dodging that hangover in the morning.

So remember, always eat healthy fats before you drink.

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Did you know that a wrinkle takes 15 years to manifest itself? That means, those tiny crow’s feet you get a 40 begin to develop at the age of……we’re pretty sure you can do the maths here. Scary isn’t it?

Luckily, there are a few things you can do to delay this inevitable skin problem.

Eat good fats

It’s not obvious, but eating healthy fats is probably one of the best ways to keep your skin wrinkle-free. Good fats are needed to produce collagen, the protein responsible for keeping your skin plump.

Don’t be fooled by big brands

Rather than spending an arm and a leg on one beauty product alone, spend a reasonable price on natural products with multiple uses. For instance, coconut oil makes for a good eye make-up remover and body lotion.

Manage stress levels

Easier said than done – we know! But stress actually breaks down the production of collagen in the skin. So before you drive yourself to have a nervous breakdown, just relax with some friends – let your hair down.

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