Do you believe eating fat is Healthy?
Did you know that fat is an essential nutrient that has important functions in your body? You NEED to eat fat. But, eating the RIGHT fat is important.
Fats are very important as a source of energy, and if you choose your fats mindfully, they become a source of wonderful added nutrients that are life-enhancing!
And fats are very delicious indeed! Healthy fats should comprise at least 12-15% of your daily nutritional intake. In Mediterranean countries, where there is a very high percentage of people who live beyond 100 years, fat intake is often as high as 30%!
What are good fats to eat often?
Healthy fats are monounsaturated or polyunsaturated fats that have benefits for insulin levels, blood glucose regulation, inflammation and cholesterol: They tend to reduce LDL (bad) cholesterol, while boosting HDL (good) cholesterol levels. Healthy fats are superb for your heart and blood vessels, as well as your brain.
Here are some of the healthiest sources of fat that you should be adding to your meals regularly:
AVOCADOS: The fat in avocado is the healthiest form of monounsaturated fat. Avocados are also cholesterol- and sodium-free. Lutein, a powerful antioxidant found in avo is especially good for eye health. And, one avocado will offer almost half of your daily fibre needs! Avo is a delicious alternative to butter, cream, soft cheese. And may be used in salads and even with fruits for a more enriched dessert alternative.
NUTS & SEEDS: All nuts and seeds are good for you. They are all high in good fats and protein, and fibre. However, there are some nuts and seeds that deserve special mention as they should appear on your shopping list every week:
Walnuts are particularly wonderful because they contain omega-3 fatty acids, which have cholesterol-lowering effects and prevent blood clots. Therefore, walnuts are super healthy for your heart!
Almonds are tremendous because they contain plenty of Vitamin E which is great for skin and hair and has anti-cancer properties. They are also relatively higher in fibre and protein than fattier nuts like macadamias and cashews.
Pistachios are splendid for your eyes because of high levels of carotenoids, lutein and zeaxanthin.
Flaxseeds: These fibre-packed, nutrient dense seeds not only contain high levels of healthy monounsaturated fats, they also contain antioxidants and hormone-balancing compounds called lignans that help to prevent certain types of cancer.
Chia Seeds: Packed with protein, fibre, healthy fats and antioxidants… these seeds are respected as a superfood and you can add them to savoury dishes, or let them sit overnight in yoghurt for a deliciously thickened breakfast parfait.
Enjoy nuts and seeds as they are as a nutritious and delicious snack. Add them to salads for extra texture and crunch. And enjoy them for breakfast with thick Greek yoghurt and a portion of fruit in place of cereal. Of course, nut and seed butters make fabulous dips for vegetables, spreads for seed crackers or bases for sauces and dressings.
OLIVES & OLIVE OIL: Olive oil is rich in antioxidants called phenols that protect the walls of your blood vessels from inflammation and build-up of cholesterol. Olive oil also helps lower LDL (bad) cholesterol while raising HDL (beneficial) cholesterol levels.
When buying Olive oil: Choose ‘cold-pressed’ oil which means that the oil is extracted without added chemicals or heat, and the precious nutrients are preserved. ‘Extra virgin’ oil is extracted from the first round of pressing and is most flavourful – best used for dressings and dipping. You can use ‘Virgin’ oil for cooking as the flavour is more neutral (if you prefer).
Olives themselves are tasty morsels that you can add to salads, and sauces for extra pockets of intense flavour. Eat them as-is as satisfying snack… but be aware that commercially packed olives are usually high in salt, so if you tend towards high blood pressure… watch the serving size!
FISH: Fish is an important source of protein – and certainly a healthy alternative to meat. But oily fish (salmon, mackerel, tuna, herring, anchovies, sardines, swordfish and trout) have oil in their tissues that make them an excellent source of healthful fats. Just 2 servings of oily fish per week can significantly reduce your risk of a heart attack or stroke, as well as certain types of cancer. The fat molecules in fish are predominantly omega-3 fatty acids, which are wonderful for heart-health as well as the brain. And remember… fish is also a great source of Vitamin D, which is essential for bone health and metabolism of calcium, magnesium and phosphate.
DARK CHOCOLATE: Yes! You can have chocolate! As long as it’s good quality dark chocolate (at least 70% cocoa solids), and as long as you don’t eat more than 100g per day! Cocoa contains antioxidants and flavonoids that have been shown in studies to reduce inflammation in the body and in blood vessel walls, prevent blood clots and improve cholesterol. Flavonoids in dark chocolate have a dilating effect on blood vessels which not only lowers blood pressure but can also improve blood supply to the brain. Chocolate is a good source of certain vitamins: A, D, E and B, and contains plenty of fibre and energy-boosting iron.
Eating dark chocolate can help with insulin-resistance and blood glucose fluctuations but all chocolate contains some sugar. You may need to test your blood sugar after eating chocolate to see how your body responds to it. You may find that you can have a certain amount of dark chocolate without any negative effect on your glucose, but if you eat a lot… your sugar level may raise.
Do not be afraid of including healthy fats in your daily diet. Your taste buds will thank you. Your appetite will be more regulated. You will feel satisfied with your meals. And, you will likely feel the difference in your energy levels, concentration and skin.
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