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15 Healthy Foods You Should Be Eating, but Probably Aren't Slideshow

15 Healthy Foods You Should Be Eating, but Probably Aren't Slideshow


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Step away from the kale, and over towards the bitter melon

Bison

Could bison be red meat’s saving grace? Compared to beef, grass-fed bison is leaner, contains less saturated fat and fewer calories, and is just as rich in iron and B vitamins. Grass-fed bison also have a higher concentration of omega-3 fatty acids. Since it’s so lean, bison is best served lightly grilled, as a patty, or in chili.

Bitter Melon

Bitter melon is not especially common in the United States, but it’s widely consumed in Asia and the Caribbean and can be found here in Asian markets. As its name suggests, this gourd is very bitter, but it can be added to juices and stir-fries to mask its pungent taste. Bitter melon has also been linked to lower cholesterol levels and fewer incidences of pancreatic cancer.

Broccoli Rabe

Broccoli rabe (also called rapini) is a bold and bitter green that should be included in your diet year-round. Broccoli rabe is a great source of vitamin A, C, and K, but it is also plentiful in folate, which can help reduce allergy symptoms.

Cabbage

Cabbage goes way beyond coleslaw. The winter vegetable is especially rich in vitamins C and K and folate, and has been found to reduce cholesterol and lower the risk of certain cancers. Unlike other fresh vegetables, cabbage can be stored in the refrigerator for weeks when wrapped in plastic.

Catfish, Domestic, Farm-Raised

Catfish farming is one of the most responsible forms of aquaculture. Catfish are not at risk of overfishing and are also low in calories, fat, and mercury. They're a powerful source of omega-6 fatty acids and contain 40 percent of the daily recommended intake of vitamin B12.

Fennel

When consumed raw, fennel has an intense licorice flavor; when roasted, it takes on a caramel-like sweetness. One fennel bulb contains only 73 calories and almost no fat, but it’s loaded with fiber, vitamin C, potassium, and a host of other minerals. Experiments on mice concluded that the extract from fennel seeds could have anti-tumor properties and could also protect cells from oxidative stress.

Khorasan Wheat

Thinkstock

Khorasan wheat was most likely one of the earliest cereal crops domesticated by humans, but now it is more commonly associated with its trademarked brand name, Kamut. The ancient grain is larger than traditional wheat and nuttier in flavor. A cup of cooked Khorasan wheat has only 1 ½ grams of fat and 230 calories, but provides 28 percent of the recommended daily intake of fiber and 10 grams of protein.

Kimchi

Kimchi is a spiced, pickled, and fermented preparation of vegetables, most often cabbage, which is a key component of Korean cuisine. Kimchi is now a global ingredient, praised for its ability to add acidic notes and a crunchy texture to everything from beans and rice to an ordinary sandwich. Kimchi’s pop of flavor, which is enhanced by fish sauce, sugar, and ginger, works well with tofu and other soy-based proteins. You can always buy kimchi in stores, but it’s easy and fun to make at home with these five quick kimchi recipes.

Mackerel

Thinkstock

Mackerel is a big, oily fish, similar to tuna, but it has lower levels or mercury and is less at risk of overfishing. It’s high in both omega-3 and -6 fatty acids and a good source of protein, and has been found to lower blood pressure in men. Try incorporating mackerel into your next fish taco night.

Millet

Millet, technically a seed, is starting to grow in popularity here in the United States because of its health benefits and versatility. The small seed contains a complete nutritional profile of copper, phosphorus, and manganese and can be used as a stuffing, porridge, or in place of another grain. Try it in cakes, breads, and even pizza crusts.

Mussels

Humble mussels have the most robust nutritional profile of any the shellfish. They contain high concentrations of zinc and other minerals, and are rich in long-chain fatty acids, which improve brain function and reduce inflammation. Mussels are not endangered or at risk of overfishing.

Octopus

The tentacles of the octopus may be off-putting to some, but many eaters find their chewy and meaty texture divine. Fresh octopus is rare and expensive, making canned octopus an affordable option. It’s much tenderer, too. A four-ounce can of octopus in soybean oil has 13 grams of protein, 150 calories, and nine grams of fat, but it is also plentiful source of vitamin B-12. If you’re feeling adventurous, try adding some to a citrusy seafood salad.

Seaweed

Part of the algae family, edible seaweed has been a staple of East Asian cuisine for centuries. Nowadays, you can find some form of seaweed in supermarkets all over the world. Seaweed is a powerful source of iodine, an essential mineral that contributes to a healthy, functioning thyroid. A cup of fresh seaweed is only 32 calories and contains a gram of fiber.

Shiitake Mushrooms

The health benefits of shiitake mushrooms have been known in East Asian cultures for centuries, but now science is finally able to confirm them. The American Cancer Society has acknowledged that shiitakes have been shown to reduce tumors in animals. The mushrooms also contain the compound lentinan, an anti-tumor polysaccharide that can possibly stimulate white blood cell production in humans.

Tahini (Sesame Paste)

Tahini is made from toasted, ground sesame seeds. The smooth paste has a rich and deep flavor, and is a source of healthy polyunsaturated fats, amino acids, and phytosterols; a type of nutrient that positively impacts hormone levels, arterial health, and cholesterol. By simply adding water, lemon juice, cumin, and a pinch of salt, tahini paste becomes a wonderfully vibrant sauce for roasted zucchini, eggplant, and bell peppers, and even for simply cooked fish or chicken.


20 High-Fat Foods You Should Actually Be Eating More Of

Fat is one of those things that sounds bad for you, but, as it turns out, not all fats are created equal. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them. Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on you, and need to be avoided as much as possible.

There are definitely a lot of foods high in healthy fats that you probably aren’t aware of, but that doesn’t necessarily mean you should stop eating them.

Monounsaturated Fat

Photo courtesy of @boskybeauty on Instagram

Monounsaturated fat comes from vegetables, nuts, seeds, and fish and is considered a “good” fat. There are many health benefits that come with including monounsaturated fats in your diet.

Avocados

One medium avocado has 23 grams of fat. However, it’s that same monounsaturated fat, which is good for your heart. Your body needs healthy fats in moderation to help it absorb other key nutrients.

Okay, you probably know this one already, but it’s important to be reminded of these things. Almonds may contain 45 grams of fat per cup, but they’re high in monounsaturated fat. Eating a handful of nuts a day can help lower your cholesterol, and almonds have been known to fight belly fat, so you’re essentially fighting bad fat with good fat.

Fish contains a lot of omega-3 fatty acids, but as your brain is made up of mostly fat, these healthy fats are essential to brain growth and human function.

Black Olives

Black olives contain 15 grams of fat, but, again, it’s the good kind. They’re also known to have nutrients that help prevent cancer, so I’ll definitely be eating more of these bad boys in the future.

Dark Chocolate

Dark chocolate contains more of the unhealthy kind of fat. However, it does have some good fat in it as well. The monounsaturated fat found in dark chocolate is good for your brain and immune system. Buy dark chocolate without dairy, as it has much less saturated fat in it than those containing dairy.

Polyunsaturated Fat

Photo courtesy of @thegavinchase on Instagram

Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

Soybeans

Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.

Seeds

Seeds such as pumpkin, hemp, and chia are full of omega-3 fatty acids. Even though they contain fat, they are nutritional power houses. I not only eat chia seeds in my oatmeal every day, but also chia seed protein bars for snacks. For me, the more chia the better.

Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

Olive Oil

Olive oil is known as the original healthy fat. It has numerous health benefits, even though it’s high in fat and is a food you definitely want in your daily diet. I use this as a salad dressing each day to get the health benefits from it.

Photo by Megan Prendergast

An egg contains about 5 grams of fat. About 3 of the grams are from monounsaturated fats and polyunsaturated fats. They are known to help you feel full longer, and can contain omega-3 fatty acids which you definitely want.

Saturated Fat

Photo courtesy of @bulletproofcoffee on Instagram

I know you hear saturated fat and immediately think you need to stay away, but here are some reasons why you should be eating this type of fat.

Beef, Pork, and Lamb

The percent of saturated fat found in beef, pork, and lamb is around 4.1 percent to 4.9 percent. While saturated fats in grass-fed meats are considered relatively healthy, or at least something that you don’t need to stay clear of, not all fats are good for you, like the ones found in hot dogs.

Dark Chicken Meat

Chicken contains about 5.5 percent of saturated fat. However, beware of the chicken skin, which contains 7.7 grams of saturated fat in just three ounces. To make your life easier, make sure you know the real difference between white and dark meat.

Cheese

The percent of saturated fat found in cheese is about 8.5 percent. However, some cheeses do have unexpected health benefits that outweigh the fat content.

Greek Yogurt

About 70 percent of fat in greek yogurt is saturated. In some brands, the yogurt contains 16 grams of saturated fat in just seven ounces. Also, there are differences between Greek yogurt brands that you should be aware of before choosing which is best for you.

Coconut Oil

Coconut oil is known for its high levels of saturated fat. However, the fat it contains is known for its anti-inflammatory and anti-bacterial properties, so you should definitely learn to love the fat in coconut oil.

Trans Fat

Photo courtesy of @valentumina on Instagram

Trans fat is the only fat you should try to stay clear of. The other types of fat have health benefits that are necessary for your body and good for your health. Meanwhile, trans fat has no known health benefits and is known to increase your cholesterol.

Fried Foods

When it comes to foods such as french fries, or anything fried or battered, it’s best for your heart if you stay clear of these foods, as they have a ton of trans fat.

Margarine

Photo courtesy of Pixabay.com

Margarine used to be marketed as the healthy alternative to butter, but it depends on the hydrogenated oils it contains, some of which can be high in trans fat and saturated fat.

Microwave Popcorn

Popcorn alone is a healthy snack to munch on, but many of the microwave brands add on toppings which add trans fat to the ingredients. Movie popcorn can have up to five grams of trans fat. Do your body a favor and sneak in your own popcorn next time.

Ground Beef

Trans fat is in many frozen burgers, beef sausages, hotdogs, and ground beef. Plant-based food is a much healthier option compared to the fat found in animal products.

Crackers

Photo courtesy of Pixabay.com

Some cracker brands contain hydrogenated cottonseed oil in their ingredients, which then add trans fat to your crunchy snack. Make sure to read the ingredients carefully before buying crackers to go along with your cheese plate.

Final Thoughts

Many of these foods should still be eaten on a daily basis. Foods high in saturated fats contain healthy fats that have many health benefits. A lot of times, you can’t judge a food by fat content alone, because it’s all dependent on the type of fat and the overall nutritional value of that food. In short, don’t be afraid if there’s a lot of fat in certain foods, because odds are that fat is just what your body needs.


20 High-Fat Foods You Should Actually Be Eating More Of

Fat is one of those things that sounds bad for you, but, as it turns out, not all fats are created equal. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them. Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on you, and need to be avoided as much as possible.

There are definitely a lot of foods high in healthy fats that you probably aren’t aware of, but that doesn’t necessarily mean you should stop eating them.

Monounsaturated Fat

Photo courtesy of @boskybeauty on Instagram

Monounsaturated fat comes from vegetables, nuts, seeds, and fish and is considered a “good” fat. There are many health benefits that come with including monounsaturated fats in your diet.

Avocados

One medium avocado has 23 grams of fat. However, it’s that same monounsaturated fat, which is good for your heart. Your body needs healthy fats in moderation to help it absorb other key nutrients.

Okay, you probably know this one already, but it’s important to be reminded of these things. Almonds may contain 45 grams of fat per cup, but they’re high in monounsaturated fat. Eating a handful of nuts a day can help lower your cholesterol, and almonds have been known to fight belly fat, so you’re essentially fighting bad fat with good fat.

Fish contains a lot of omega-3 fatty acids, but as your brain is made up of mostly fat, these healthy fats are essential to brain growth and human function.

Black Olives

Black olives contain 15 grams of fat, but, again, it’s the good kind. They’re also known to have nutrients that help prevent cancer, so I’ll definitely be eating more of these bad boys in the future.

Dark Chocolate

Dark chocolate contains more of the unhealthy kind of fat. However, it does have some good fat in it as well. The monounsaturated fat found in dark chocolate is good for your brain and immune system. Buy dark chocolate without dairy, as it has much less saturated fat in it than those containing dairy.

Polyunsaturated Fat

Photo courtesy of @thegavinchase on Instagram

Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

Soybeans

Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.

Seeds

Seeds such as pumpkin, hemp, and chia are full of omega-3 fatty acids. Even though they contain fat, they are nutritional power houses. I not only eat chia seeds in my oatmeal every day, but also chia seed protein bars for snacks. For me, the more chia the better.

Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

Olive Oil

Olive oil is known as the original healthy fat. It has numerous health benefits, even though it’s high in fat and is a food you definitely want in your daily diet. I use this as a salad dressing each day to get the health benefits from it.

Photo by Megan Prendergast

An egg contains about 5 grams of fat. About 3 of the grams are from monounsaturated fats and polyunsaturated fats. They are known to help you feel full longer, and can contain omega-3 fatty acids which you definitely want.

Saturated Fat

Photo courtesy of @bulletproofcoffee on Instagram

I know you hear saturated fat and immediately think you need to stay away, but here are some reasons why you should be eating this type of fat.

Beef, Pork, and Lamb

The percent of saturated fat found in beef, pork, and lamb is around 4.1 percent to 4.9 percent. While saturated fats in grass-fed meats are considered relatively healthy, or at least something that you don’t need to stay clear of, not all fats are good for you, like the ones found in hot dogs.

Dark Chicken Meat

Chicken contains about 5.5 percent of saturated fat. However, beware of the chicken skin, which contains 7.7 grams of saturated fat in just three ounces. To make your life easier, make sure you know the real difference between white and dark meat.

Cheese

The percent of saturated fat found in cheese is about 8.5 percent. However, some cheeses do have unexpected health benefits that outweigh the fat content.

Greek Yogurt

About 70 percent of fat in greek yogurt is saturated. In some brands, the yogurt contains 16 grams of saturated fat in just seven ounces. Also, there are differences between Greek yogurt brands that you should be aware of before choosing which is best for you.

Coconut Oil

Coconut oil is known for its high levels of saturated fat. However, the fat it contains is known for its anti-inflammatory and anti-bacterial properties, so you should definitely learn to love the fat in coconut oil.

Trans Fat

Photo courtesy of @valentumina on Instagram

Trans fat is the only fat you should try to stay clear of. The other types of fat have health benefits that are necessary for your body and good for your health. Meanwhile, trans fat has no known health benefits and is known to increase your cholesterol.

Fried Foods

When it comes to foods such as french fries, or anything fried or battered, it’s best for your heart if you stay clear of these foods, as they have a ton of trans fat.

Margarine

Photo courtesy of Pixabay.com

Margarine used to be marketed as the healthy alternative to butter, but it depends on the hydrogenated oils it contains, some of which can be high in trans fat and saturated fat.

Microwave Popcorn

Popcorn alone is a healthy snack to munch on, but many of the microwave brands add on toppings which add trans fat to the ingredients. Movie popcorn can have up to five grams of trans fat. Do your body a favor and sneak in your own popcorn next time.

Ground Beef

Trans fat is in many frozen burgers, beef sausages, hotdogs, and ground beef. Plant-based food is a much healthier option compared to the fat found in animal products.

Crackers

Photo courtesy of Pixabay.com

Some cracker brands contain hydrogenated cottonseed oil in their ingredients, which then add trans fat to your crunchy snack. Make sure to read the ingredients carefully before buying crackers to go along with your cheese plate.

Final Thoughts

Many of these foods should still be eaten on a daily basis. Foods high in saturated fats contain healthy fats that have many health benefits. A lot of times, you can’t judge a food by fat content alone, because it’s all dependent on the type of fat and the overall nutritional value of that food. In short, don’t be afraid if there’s a lot of fat in certain foods, because odds are that fat is just what your body needs.


20 High-Fat Foods You Should Actually Be Eating More Of

Fat is one of those things that sounds bad for you, but, as it turns out, not all fats are created equal. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them. Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on you, and need to be avoided as much as possible.

There are definitely a lot of foods high in healthy fats that you probably aren’t aware of, but that doesn’t necessarily mean you should stop eating them.

Monounsaturated Fat

Photo courtesy of @boskybeauty on Instagram

Monounsaturated fat comes from vegetables, nuts, seeds, and fish and is considered a “good” fat. There are many health benefits that come with including monounsaturated fats in your diet.

Avocados

One medium avocado has 23 grams of fat. However, it’s that same monounsaturated fat, which is good for your heart. Your body needs healthy fats in moderation to help it absorb other key nutrients.

Okay, you probably know this one already, but it’s important to be reminded of these things. Almonds may contain 45 grams of fat per cup, but they’re high in monounsaturated fat. Eating a handful of nuts a day can help lower your cholesterol, and almonds have been known to fight belly fat, so you’re essentially fighting bad fat with good fat.

Fish contains a lot of omega-3 fatty acids, but as your brain is made up of mostly fat, these healthy fats are essential to brain growth and human function.

Black Olives

Black olives contain 15 grams of fat, but, again, it’s the good kind. They’re also known to have nutrients that help prevent cancer, so I’ll definitely be eating more of these bad boys in the future.

Dark Chocolate

Dark chocolate contains more of the unhealthy kind of fat. However, it does have some good fat in it as well. The monounsaturated fat found in dark chocolate is good for your brain and immune system. Buy dark chocolate without dairy, as it has much less saturated fat in it than those containing dairy.

Polyunsaturated Fat

Photo courtesy of @thegavinchase on Instagram

Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

Soybeans

Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.

Seeds

Seeds such as pumpkin, hemp, and chia are full of omega-3 fatty acids. Even though they contain fat, they are nutritional power houses. I not only eat chia seeds in my oatmeal every day, but also chia seed protein bars for snacks. For me, the more chia the better.

Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

Olive Oil

Olive oil is known as the original healthy fat. It has numerous health benefits, even though it’s high in fat and is a food you definitely want in your daily diet. I use this as a salad dressing each day to get the health benefits from it.

Photo by Megan Prendergast

An egg contains about 5 grams of fat. About 3 of the grams are from monounsaturated fats and polyunsaturated fats. They are known to help you feel full longer, and can contain omega-3 fatty acids which you definitely want.

Saturated Fat

Photo courtesy of @bulletproofcoffee on Instagram

I know you hear saturated fat and immediately think you need to stay away, but here are some reasons why you should be eating this type of fat.

Beef, Pork, and Lamb

The percent of saturated fat found in beef, pork, and lamb is around 4.1 percent to 4.9 percent. While saturated fats in grass-fed meats are considered relatively healthy, or at least something that you don’t need to stay clear of, not all fats are good for you, like the ones found in hot dogs.

Dark Chicken Meat

Chicken contains about 5.5 percent of saturated fat. However, beware of the chicken skin, which contains 7.7 grams of saturated fat in just three ounces. To make your life easier, make sure you know the real difference between white and dark meat.

Cheese

The percent of saturated fat found in cheese is about 8.5 percent. However, some cheeses do have unexpected health benefits that outweigh the fat content.

Greek Yogurt

About 70 percent of fat in greek yogurt is saturated. In some brands, the yogurt contains 16 grams of saturated fat in just seven ounces. Also, there are differences between Greek yogurt brands that you should be aware of before choosing which is best for you.

Coconut Oil

Coconut oil is known for its high levels of saturated fat. However, the fat it contains is known for its anti-inflammatory and anti-bacterial properties, so you should definitely learn to love the fat in coconut oil.

Trans Fat

Photo courtesy of @valentumina on Instagram

Trans fat is the only fat you should try to stay clear of. The other types of fat have health benefits that are necessary for your body and good for your health. Meanwhile, trans fat has no known health benefits and is known to increase your cholesterol.

Fried Foods

When it comes to foods such as french fries, or anything fried or battered, it’s best for your heart if you stay clear of these foods, as they have a ton of trans fat.

Margarine

Photo courtesy of Pixabay.com

Margarine used to be marketed as the healthy alternative to butter, but it depends on the hydrogenated oils it contains, some of which can be high in trans fat and saturated fat.

Microwave Popcorn

Popcorn alone is a healthy snack to munch on, but many of the microwave brands add on toppings which add trans fat to the ingredients. Movie popcorn can have up to five grams of trans fat. Do your body a favor and sneak in your own popcorn next time.

Ground Beef

Trans fat is in many frozen burgers, beef sausages, hotdogs, and ground beef. Plant-based food is a much healthier option compared to the fat found in animal products.

Crackers

Photo courtesy of Pixabay.com

Some cracker brands contain hydrogenated cottonseed oil in their ingredients, which then add trans fat to your crunchy snack. Make sure to read the ingredients carefully before buying crackers to go along with your cheese plate.

Final Thoughts

Many of these foods should still be eaten on a daily basis. Foods high in saturated fats contain healthy fats that have many health benefits. A lot of times, you can’t judge a food by fat content alone, because it’s all dependent on the type of fat and the overall nutritional value of that food. In short, don’t be afraid if there’s a lot of fat in certain foods, because odds are that fat is just what your body needs.


20 High-Fat Foods You Should Actually Be Eating More Of

Fat is one of those things that sounds bad for you, but, as it turns out, not all fats are created equal. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them. Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on you, and need to be avoided as much as possible.

There are definitely a lot of foods high in healthy fats that you probably aren’t aware of, but that doesn’t necessarily mean you should stop eating them.

Monounsaturated Fat

Photo courtesy of @boskybeauty on Instagram

Monounsaturated fat comes from vegetables, nuts, seeds, and fish and is considered a “good” fat. There are many health benefits that come with including monounsaturated fats in your diet.

Avocados

One medium avocado has 23 grams of fat. However, it’s that same monounsaturated fat, which is good for your heart. Your body needs healthy fats in moderation to help it absorb other key nutrients.

Okay, you probably know this one already, but it’s important to be reminded of these things. Almonds may contain 45 grams of fat per cup, but they’re high in monounsaturated fat. Eating a handful of nuts a day can help lower your cholesterol, and almonds have been known to fight belly fat, so you’re essentially fighting bad fat with good fat.

Fish contains a lot of omega-3 fatty acids, but as your brain is made up of mostly fat, these healthy fats are essential to brain growth and human function.

Black Olives

Black olives contain 15 grams of fat, but, again, it’s the good kind. They’re also known to have nutrients that help prevent cancer, so I’ll definitely be eating more of these bad boys in the future.

Dark Chocolate

Dark chocolate contains more of the unhealthy kind of fat. However, it does have some good fat in it as well. The monounsaturated fat found in dark chocolate is good for your brain and immune system. Buy dark chocolate without dairy, as it has much less saturated fat in it than those containing dairy.

Polyunsaturated Fat

Photo courtesy of @thegavinchase on Instagram

Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

Soybeans

Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.

Seeds

Seeds such as pumpkin, hemp, and chia are full of omega-3 fatty acids. Even though they contain fat, they are nutritional power houses. I not only eat chia seeds in my oatmeal every day, but also chia seed protein bars for snacks. For me, the more chia the better.

Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

Olive Oil

Olive oil is known as the original healthy fat. It has numerous health benefits, even though it’s high in fat and is a food you definitely want in your daily diet. I use this as a salad dressing each day to get the health benefits from it.

Photo by Megan Prendergast

An egg contains about 5 grams of fat. About 3 of the grams are from monounsaturated fats and polyunsaturated fats. They are known to help you feel full longer, and can contain omega-3 fatty acids which you definitely want.

Saturated Fat

Photo courtesy of @bulletproofcoffee on Instagram

I know you hear saturated fat and immediately think you need to stay away, but here are some reasons why you should be eating this type of fat.

Beef, Pork, and Lamb

The percent of saturated fat found in beef, pork, and lamb is around 4.1 percent to 4.9 percent. While saturated fats in grass-fed meats are considered relatively healthy, or at least something that you don’t need to stay clear of, not all fats are good for you, like the ones found in hot dogs.

Dark Chicken Meat

Chicken contains about 5.5 percent of saturated fat. However, beware of the chicken skin, which contains 7.7 grams of saturated fat in just three ounces. To make your life easier, make sure you know the real difference between white and dark meat.

Cheese

The percent of saturated fat found in cheese is about 8.5 percent. However, some cheeses do have unexpected health benefits that outweigh the fat content.

Greek Yogurt

About 70 percent of fat in greek yogurt is saturated. In some brands, the yogurt contains 16 grams of saturated fat in just seven ounces. Also, there are differences between Greek yogurt brands that you should be aware of before choosing which is best for you.

Coconut Oil

Coconut oil is known for its high levels of saturated fat. However, the fat it contains is known for its anti-inflammatory and anti-bacterial properties, so you should definitely learn to love the fat in coconut oil.

Trans Fat

Photo courtesy of @valentumina on Instagram

Trans fat is the only fat you should try to stay clear of. The other types of fat have health benefits that are necessary for your body and good for your health. Meanwhile, trans fat has no known health benefits and is known to increase your cholesterol.

Fried Foods

When it comes to foods such as french fries, or anything fried or battered, it’s best for your heart if you stay clear of these foods, as they have a ton of trans fat.

Margarine

Photo courtesy of Pixabay.com

Margarine used to be marketed as the healthy alternative to butter, but it depends on the hydrogenated oils it contains, some of which can be high in trans fat and saturated fat.

Microwave Popcorn

Popcorn alone is a healthy snack to munch on, but many of the microwave brands add on toppings which add trans fat to the ingredients. Movie popcorn can have up to five grams of trans fat. Do your body a favor and sneak in your own popcorn next time.

Ground Beef

Trans fat is in many frozen burgers, beef sausages, hotdogs, and ground beef. Plant-based food is a much healthier option compared to the fat found in animal products.

Crackers

Photo courtesy of Pixabay.com

Some cracker brands contain hydrogenated cottonseed oil in their ingredients, which then add trans fat to your crunchy snack. Make sure to read the ingredients carefully before buying crackers to go along with your cheese plate.

Final Thoughts

Many of these foods should still be eaten on a daily basis. Foods high in saturated fats contain healthy fats that have many health benefits. A lot of times, you can’t judge a food by fat content alone, because it’s all dependent on the type of fat and the overall nutritional value of that food. In short, don’t be afraid if there’s a lot of fat in certain foods, because odds are that fat is just what your body needs.


20 High-Fat Foods You Should Actually Be Eating More Of

Fat is one of those things that sounds bad for you, but, as it turns out, not all fats are created equal. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them. Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on you, and need to be avoided as much as possible.

There are definitely a lot of foods high in healthy fats that you probably aren’t aware of, but that doesn’t necessarily mean you should stop eating them.

Monounsaturated Fat

Photo courtesy of @boskybeauty on Instagram

Monounsaturated fat comes from vegetables, nuts, seeds, and fish and is considered a “good” fat. There are many health benefits that come with including monounsaturated fats in your diet.

Avocados

One medium avocado has 23 grams of fat. However, it’s that same monounsaturated fat, which is good for your heart. Your body needs healthy fats in moderation to help it absorb other key nutrients.

Okay, you probably know this one already, but it’s important to be reminded of these things. Almonds may contain 45 grams of fat per cup, but they’re high in monounsaturated fat. Eating a handful of nuts a day can help lower your cholesterol, and almonds have been known to fight belly fat, so you’re essentially fighting bad fat with good fat.

Fish contains a lot of omega-3 fatty acids, but as your brain is made up of mostly fat, these healthy fats are essential to brain growth and human function.

Black Olives

Black olives contain 15 grams of fat, but, again, it’s the good kind. They’re also known to have nutrients that help prevent cancer, so I’ll definitely be eating more of these bad boys in the future.

Dark Chocolate

Dark chocolate contains more of the unhealthy kind of fat. However, it does have some good fat in it as well. The monounsaturated fat found in dark chocolate is good for your brain and immune system. Buy dark chocolate without dairy, as it has much less saturated fat in it than those containing dairy.

Polyunsaturated Fat

Photo courtesy of @thegavinchase on Instagram

Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

Soybeans

Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.

Seeds

Seeds such as pumpkin, hemp, and chia are full of omega-3 fatty acids. Even though they contain fat, they are nutritional power houses. I not only eat chia seeds in my oatmeal every day, but also chia seed protein bars for snacks. For me, the more chia the better.

Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

Olive Oil

Olive oil is known as the original healthy fat. It has numerous health benefits, even though it’s high in fat and is a food you definitely want in your daily diet. I use this as a salad dressing each day to get the health benefits from it.

Photo by Megan Prendergast

An egg contains about 5 grams of fat. About 3 of the grams are from monounsaturated fats and polyunsaturated fats. They are known to help you feel full longer, and can contain omega-3 fatty acids which you definitely want.

Saturated Fat

Photo courtesy of @bulletproofcoffee on Instagram

I know you hear saturated fat and immediately think you need to stay away, but here are some reasons why you should be eating this type of fat.

Beef, Pork, and Lamb

The percent of saturated fat found in beef, pork, and lamb is around 4.1 percent to 4.9 percent. While saturated fats in grass-fed meats are considered relatively healthy, or at least something that you don’t need to stay clear of, not all fats are good for you, like the ones found in hot dogs.

Dark Chicken Meat

Chicken contains about 5.5 percent of saturated fat. However, beware of the chicken skin, which contains 7.7 grams of saturated fat in just three ounces. To make your life easier, make sure you know the real difference between white and dark meat.

Cheese

The percent of saturated fat found in cheese is about 8.5 percent. However, some cheeses do have unexpected health benefits that outweigh the fat content.

Greek Yogurt

About 70 percent of fat in greek yogurt is saturated. In some brands, the yogurt contains 16 grams of saturated fat in just seven ounces. Also, there are differences between Greek yogurt brands that you should be aware of before choosing which is best for you.

Coconut Oil

Coconut oil is known for its high levels of saturated fat. However, the fat it contains is known for its anti-inflammatory and anti-bacterial properties, so you should definitely learn to love the fat in coconut oil.

Trans Fat

Photo courtesy of @valentumina on Instagram

Trans fat is the only fat you should try to stay clear of. The other types of fat have health benefits that are necessary for your body and good for your health. Meanwhile, trans fat has no known health benefits and is known to increase your cholesterol.

Fried Foods

When it comes to foods such as french fries, or anything fried or battered, it’s best for your heart if you stay clear of these foods, as they have a ton of trans fat.

Margarine

Photo courtesy of Pixabay.com

Margarine used to be marketed as the healthy alternative to butter, but it depends on the hydrogenated oils it contains, some of which can be high in trans fat and saturated fat.

Microwave Popcorn

Popcorn alone is a healthy snack to munch on, but many of the microwave brands add on toppings which add trans fat to the ingredients. Movie popcorn can have up to five grams of trans fat. Do your body a favor and sneak in your own popcorn next time.

Ground Beef

Trans fat is in many frozen burgers, beef sausages, hotdogs, and ground beef. Plant-based food is a much healthier option compared to the fat found in animal products.

Crackers

Photo courtesy of Pixabay.com

Some cracker brands contain hydrogenated cottonseed oil in their ingredients, which then add trans fat to your crunchy snack. Make sure to read the ingredients carefully before buying crackers to go along with your cheese plate.

Final Thoughts

Many of these foods should still be eaten on a daily basis. Foods high in saturated fats contain healthy fats that have many health benefits. A lot of times, you can’t judge a food by fat content alone, because it’s all dependent on the type of fat and the overall nutritional value of that food. In short, don’t be afraid if there’s a lot of fat in certain foods, because odds are that fat is just what your body needs.


20 High-Fat Foods You Should Actually Be Eating More Of

Fat is one of those things that sounds bad for you, but, as it turns out, not all fats are created equal. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them. Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on you, and need to be avoided as much as possible.

There are definitely a lot of foods high in healthy fats that you probably aren’t aware of, but that doesn’t necessarily mean you should stop eating them.

Monounsaturated Fat

Photo courtesy of @boskybeauty on Instagram

Monounsaturated fat comes from vegetables, nuts, seeds, and fish and is considered a “good” fat. There are many health benefits that come with including monounsaturated fats in your diet.

Avocados

One medium avocado has 23 grams of fat. However, it’s that same monounsaturated fat, which is good for your heart. Your body needs healthy fats in moderation to help it absorb other key nutrients.

Okay, you probably know this one already, but it’s important to be reminded of these things. Almonds may contain 45 grams of fat per cup, but they’re high in monounsaturated fat. Eating a handful of nuts a day can help lower your cholesterol, and almonds have been known to fight belly fat, so you’re essentially fighting bad fat with good fat.

Fish contains a lot of omega-3 fatty acids, but as your brain is made up of mostly fat, these healthy fats are essential to brain growth and human function.

Black Olives

Black olives contain 15 grams of fat, but, again, it’s the good kind. They’re also known to have nutrients that help prevent cancer, so I’ll definitely be eating more of these bad boys in the future.

Dark Chocolate

Dark chocolate contains more of the unhealthy kind of fat. However, it does have some good fat in it as well. The monounsaturated fat found in dark chocolate is good for your brain and immune system. Buy dark chocolate without dairy, as it has much less saturated fat in it than those containing dairy.

Polyunsaturated Fat

Photo courtesy of @thegavinchase on Instagram

Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

Soybeans

Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.

Seeds

Seeds such as pumpkin, hemp, and chia are full of omega-3 fatty acids. Even though they contain fat, they are nutritional power houses. I not only eat chia seeds in my oatmeal every day, but also chia seed protein bars for snacks. For me, the more chia the better.

Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

Olive Oil

Olive oil is known as the original healthy fat. It has numerous health benefits, even though it’s high in fat and is a food you definitely want in your daily diet. I use this as a salad dressing each day to get the health benefits from it.

Photo by Megan Prendergast

An egg contains about 5 grams of fat. About 3 of the grams are from monounsaturated fats and polyunsaturated fats. They are known to help you feel full longer, and can contain omega-3 fatty acids which you definitely want.

Saturated Fat

Photo courtesy of @bulletproofcoffee on Instagram

I know you hear saturated fat and immediately think you need to stay away, but here are some reasons why you should be eating this type of fat.

Beef, Pork, and Lamb

The percent of saturated fat found in beef, pork, and lamb is around 4.1 percent to 4.9 percent. While saturated fats in grass-fed meats are considered relatively healthy, or at least something that you don’t need to stay clear of, not all fats are good for you, like the ones found in hot dogs.

Dark Chicken Meat

Chicken contains about 5.5 percent of saturated fat. However, beware of the chicken skin, which contains 7.7 grams of saturated fat in just three ounces. To make your life easier, make sure you know the real difference between white and dark meat.

Cheese

The percent of saturated fat found in cheese is about 8.5 percent. However, some cheeses do have unexpected health benefits that outweigh the fat content.

Greek Yogurt

About 70 percent of fat in greek yogurt is saturated. In some brands, the yogurt contains 16 grams of saturated fat in just seven ounces. Also, there are differences between Greek yogurt brands that you should be aware of before choosing which is best for you.

Coconut Oil

Coconut oil is known for its high levels of saturated fat. However, the fat it contains is known for its anti-inflammatory and anti-bacterial properties, so you should definitely learn to love the fat in coconut oil.

Trans Fat

Photo courtesy of @valentumina on Instagram

Trans fat is the only fat you should try to stay clear of. The other types of fat have health benefits that are necessary for your body and good for your health. Meanwhile, trans fat has no known health benefits and is known to increase your cholesterol.

Fried Foods

When it comes to foods such as french fries, or anything fried or battered, it’s best for your heart if you stay clear of these foods, as they have a ton of trans fat.

Margarine

Photo courtesy of Pixabay.com

Margarine used to be marketed as the healthy alternative to butter, but it depends on the hydrogenated oils it contains, some of which can be high in trans fat and saturated fat.

Microwave Popcorn

Popcorn alone is a healthy snack to munch on, but many of the microwave brands add on toppings which add trans fat to the ingredients. Movie popcorn can have up to five grams of trans fat. Do your body a favor and sneak in your own popcorn next time.

Ground Beef

Trans fat is in many frozen burgers, beef sausages, hotdogs, and ground beef. Plant-based food is a much healthier option compared to the fat found in animal products.

Crackers

Photo courtesy of Pixabay.com

Some cracker brands contain hydrogenated cottonseed oil in their ingredients, which then add trans fat to your crunchy snack. Make sure to read the ingredients carefully before buying crackers to go along with your cheese plate.

Final Thoughts

Many of these foods should still be eaten on a daily basis. Foods high in saturated fats contain healthy fats that have many health benefits. A lot of times, you can’t judge a food by fat content alone, because it’s all dependent on the type of fat and the overall nutritional value of that food. In short, don’t be afraid if there’s a lot of fat in certain foods, because odds are that fat is just what your body needs.


20 High-Fat Foods You Should Actually Be Eating More Of

Fat is one of those things that sounds bad for you, but, as it turns out, not all fats are created equal. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them. Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on you, and need to be avoided as much as possible.

There are definitely a lot of foods high in healthy fats that you probably aren’t aware of, but that doesn’t necessarily mean you should stop eating them.

Monounsaturated Fat

Photo courtesy of @boskybeauty on Instagram

Monounsaturated fat comes from vegetables, nuts, seeds, and fish and is considered a “good” fat. There are many health benefits that come with including monounsaturated fats in your diet.

Avocados

One medium avocado has 23 grams of fat. However, it’s that same monounsaturated fat, which is good for your heart. Your body needs healthy fats in moderation to help it absorb other key nutrients.

Okay, you probably know this one already, but it’s important to be reminded of these things. Almonds may contain 45 grams of fat per cup, but they’re high in monounsaturated fat. Eating a handful of nuts a day can help lower your cholesterol, and almonds have been known to fight belly fat, so you’re essentially fighting bad fat with good fat.

Fish contains a lot of omega-3 fatty acids, but as your brain is made up of mostly fat, these healthy fats are essential to brain growth and human function.

Black Olives

Black olives contain 15 grams of fat, but, again, it’s the good kind. They’re also known to have nutrients that help prevent cancer, so I’ll definitely be eating more of these bad boys in the future.

Dark Chocolate

Dark chocolate contains more of the unhealthy kind of fat. However, it does have some good fat in it as well. The monounsaturated fat found in dark chocolate is good for your brain and immune system. Buy dark chocolate without dairy, as it has much less saturated fat in it than those containing dairy.

Polyunsaturated Fat

Photo courtesy of @thegavinchase on Instagram

Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

Soybeans

Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.

Seeds

Seeds such as pumpkin, hemp, and chia are full of omega-3 fatty acids. Even though they contain fat, they are nutritional power houses. I not only eat chia seeds in my oatmeal every day, but also chia seed protein bars for snacks. For me, the more chia the better.

Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

Olive Oil

Olive oil is known as the original healthy fat. It has numerous health benefits, even though it’s high in fat and is a food you definitely want in your daily diet. I use this as a salad dressing each day to get the health benefits from it.

Photo by Megan Prendergast

An egg contains about 5 grams of fat. About 3 of the grams are from monounsaturated fats and polyunsaturated fats. They are known to help you feel full longer, and can contain omega-3 fatty acids which you definitely want.

Saturated Fat

Photo courtesy of @bulletproofcoffee on Instagram

I know you hear saturated fat and immediately think you need to stay away, but here are some reasons why you should be eating this type of fat.

Beef, Pork, and Lamb

The percent of saturated fat found in beef, pork, and lamb is around 4.1 percent to 4.9 percent. While saturated fats in grass-fed meats are considered relatively healthy, or at least something that you don’t need to stay clear of, not all fats are good for you, like the ones found in hot dogs.

Dark Chicken Meat

Chicken contains about 5.5 percent of saturated fat. However, beware of the chicken skin, which contains 7.7 grams of saturated fat in just three ounces. To make your life easier, make sure you know the real difference between white and dark meat.

Cheese

The percent of saturated fat found in cheese is about 8.5 percent. However, some cheeses do have unexpected health benefits that outweigh the fat content.

Greek Yogurt

About 70 percent of fat in greek yogurt is saturated. In some brands, the yogurt contains 16 grams of saturated fat in just seven ounces. Also, there are differences between Greek yogurt brands that you should be aware of before choosing which is best for you.

Coconut Oil

Coconut oil is known for its high levels of saturated fat. However, the fat it contains is known for its anti-inflammatory and anti-bacterial properties, so you should definitely learn to love the fat in coconut oil.

Trans Fat

Photo courtesy of @valentumina on Instagram

Trans fat is the only fat you should try to stay clear of. The other types of fat have health benefits that are necessary for your body and good for your health. Meanwhile, trans fat has no known health benefits and is known to increase your cholesterol.

Fried Foods

When it comes to foods such as french fries, or anything fried or battered, it’s best for your heart if you stay clear of these foods, as they have a ton of trans fat.

Margarine

Photo courtesy of Pixabay.com

Margarine used to be marketed as the healthy alternative to butter, but it depends on the hydrogenated oils it contains, some of which can be high in trans fat and saturated fat.

Microwave Popcorn

Popcorn alone is a healthy snack to munch on, but many of the microwave brands add on toppings which add trans fat to the ingredients. Movie popcorn can have up to five grams of trans fat. Do your body a favor and sneak in your own popcorn next time.

Ground Beef

Trans fat is in many frozen burgers, beef sausages, hotdogs, and ground beef. Plant-based food is a much healthier option compared to the fat found in animal products.

Crackers

Photo courtesy of Pixabay.com

Some cracker brands contain hydrogenated cottonseed oil in their ingredients, which then add trans fat to your crunchy snack. Make sure to read the ingredients carefully before buying crackers to go along with your cheese plate.

Final Thoughts

Many of these foods should still be eaten on a daily basis. Foods high in saturated fats contain healthy fats that have many health benefits. A lot of times, you can’t judge a food by fat content alone, because it’s all dependent on the type of fat and the overall nutritional value of that food. In short, don’t be afraid if there’s a lot of fat in certain foods, because odds are that fat is just what your body needs.


20 High-Fat Foods You Should Actually Be Eating More Of

Fat is one of those things that sounds bad for you, but, as it turns out, not all fats are created equal. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them. Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on you, and need to be avoided as much as possible.

There are definitely a lot of foods high in healthy fats that you probably aren’t aware of, but that doesn’t necessarily mean you should stop eating them.

Monounsaturated Fat

Photo courtesy of @boskybeauty on Instagram

Monounsaturated fat comes from vegetables, nuts, seeds, and fish and is considered a “good” fat. There are many health benefits that come with including monounsaturated fats in your diet.

Avocados

One medium avocado has 23 grams of fat. However, it’s that same monounsaturated fat, which is good for your heart. Your body needs healthy fats in moderation to help it absorb other key nutrients.

Okay, you probably know this one already, but it’s important to be reminded of these things. Almonds may contain 45 grams of fat per cup, but they’re high in monounsaturated fat. Eating a handful of nuts a day can help lower your cholesterol, and almonds have been known to fight belly fat, so you’re essentially fighting bad fat with good fat.

Fish contains a lot of omega-3 fatty acids, but as your brain is made up of mostly fat, these healthy fats are essential to brain growth and human function.

Black Olives

Black olives contain 15 grams of fat, but, again, it’s the good kind. They’re also known to have nutrients that help prevent cancer, so I’ll definitely be eating more of these bad boys in the future.

Dark Chocolate

Dark chocolate contains more of the unhealthy kind of fat. However, it does have some good fat in it as well. The monounsaturated fat found in dark chocolate is good for your brain and immune system. Buy dark chocolate without dairy, as it has much less saturated fat in it than those containing dairy.

Polyunsaturated Fat

Photo courtesy of @thegavinchase on Instagram

Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

Soybeans

Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.

Seeds

Seeds such as pumpkin, hemp, and chia are full of omega-3 fatty acids. Even though they contain fat, they are nutritional power houses. I not only eat chia seeds in my oatmeal every day, but also chia seed protein bars for snacks. For me, the more chia the better.

Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

Olive Oil

Olive oil is known as the original healthy fat. It has numerous health benefits, even though it’s high in fat and is a food you definitely want in your daily diet. I use this as a salad dressing each day to get the health benefits from it.

Photo by Megan Prendergast

An egg contains about 5 grams of fat. About 3 of the grams are from monounsaturated fats and polyunsaturated fats. They are known to help you feel full longer, and can contain omega-3 fatty acids which you definitely want.

Saturated Fat

Photo courtesy of @bulletproofcoffee on Instagram

I know you hear saturated fat and immediately think you need to stay away, but here are some reasons why you should be eating this type of fat.

Beef, Pork, and Lamb

The percent of saturated fat found in beef, pork, and lamb is around 4.1 percent to 4.9 percent. While saturated fats in grass-fed meats are considered relatively healthy, or at least something that you don’t need to stay clear of, not all fats are good for you, like the ones found in hot dogs.

Dark Chicken Meat

Chicken contains about 5.5 percent of saturated fat. However, beware of the chicken skin, which contains 7.7 grams of saturated fat in just three ounces. To make your life easier, make sure you know the real difference between white and dark meat.

Cheese

The percent of saturated fat found in cheese is about 8.5 percent. However, some cheeses do have unexpected health benefits that outweigh the fat content.

Greek Yogurt

About 70 percent of fat in greek yogurt is saturated. In some brands, the yogurt contains 16 grams of saturated fat in just seven ounces. Also, there are differences between Greek yogurt brands that you should be aware of before choosing which is best for you.

Coconut Oil

Coconut oil is known for its high levels of saturated fat. However, the fat it contains is known for its anti-inflammatory and anti-bacterial properties, so you should definitely learn to love the fat in coconut oil.

Trans Fat

Photo courtesy of @valentumina on Instagram

Trans fat is the only fat you should try to stay clear of. The other types of fat have health benefits that are necessary for your body and good for your health. Meanwhile, trans fat has no known health benefits and is known to increase your cholesterol.

Fried Foods

When it comes to foods such as french fries, or anything fried or battered, it’s best for your heart if you stay clear of these foods, as they have a ton of trans fat.

Margarine

Photo courtesy of Pixabay.com

Margarine used to be marketed as the healthy alternative to butter, but it depends on the hydrogenated oils it contains, some of which can be high in trans fat and saturated fat.

Microwave Popcorn

Popcorn alone is a healthy snack to munch on, but many of the microwave brands add on toppings which add trans fat to the ingredients. Movie popcorn can have up to five grams of trans fat. Do your body a favor and sneak in your own popcorn next time.

Ground Beef

Trans fat is in many frozen burgers, beef sausages, hotdogs, and ground beef. Plant-based food is a much healthier option compared to the fat found in animal products.

Crackers

Photo courtesy of Pixabay.com

Some cracker brands contain hydrogenated cottonseed oil in their ingredients, which then add trans fat to your crunchy snack. Make sure to read the ingredients carefully before buying crackers to go along with your cheese plate.

Final Thoughts

Many of these foods should still be eaten on a daily basis. Foods high in saturated fats contain healthy fats that have many health benefits. A lot of times, you can’t judge a food by fat content alone, because it’s all dependent on the type of fat and the overall nutritional value of that food. In short, don’t be afraid if there’s a lot of fat in certain foods, because odds are that fat is just what your body needs.


20 High-Fat Foods You Should Actually Be Eating More Of

Fat is one of those things that sounds bad for you, but, as it turns out, not all fats are created equal. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them. Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on you, and need to be avoided as much as possible.

There are definitely a lot of foods high in healthy fats that you probably aren’t aware of, but that doesn’t necessarily mean you should stop eating them.

Monounsaturated Fat

Photo courtesy of @boskybeauty on Instagram

Monounsaturated fat comes from vegetables, nuts, seeds, and fish and is considered a “good” fat. There are many health benefits that come with including monounsaturated fats in your diet.

Avocados

One medium avocado has 23 grams of fat. However, it’s that same monounsaturated fat, which is good for your heart. Your body needs healthy fats in moderation to help it absorb other key nutrients.

Okay, you probably know this one already, but it’s important to be reminded of these things. Almonds may contain 45 grams of fat per cup, but they’re high in monounsaturated fat. Eating a handful of nuts a day can help lower your cholesterol, and almonds have been known to fight belly fat, so you’re essentially fighting bad fat with good fat.

Fish contains a lot of omega-3 fatty acids, but as your brain is made up of mostly fat, these healthy fats are essential to brain growth and human function.

Black Olives

Black olives contain 15 grams of fat, but, again, it’s the good kind. They’re also known to have nutrients that help prevent cancer, so I’ll definitely be eating more of these bad boys in the future.

Dark Chocolate

Dark chocolate contains more of the unhealthy kind of fat. However, it does have some good fat in it as well. The monounsaturated fat found in dark chocolate is good for your brain and immune system. Buy dark chocolate without dairy, as it has much less saturated fat in it than those containing dairy.

Polyunsaturated Fat

Photo courtesy of @thegavinchase on Instagram

Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

Soybeans

Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.

Seeds

Seeds such as pumpkin, hemp, and chia are full of omega-3 fatty acids. Even though they contain fat, they are nutritional power houses. I not only eat chia seeds in my oatmeal every day, but also chia seed protein bars for snacks. For me, the more chia the better.

Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

Olive Oil

Olive oil is known as the original healthy fat. It has numerous health benefits, even though it’s high in fat and is a food you definitely want in your daily diet. I use this as a salad dressing each day to get the health benefits from it.

Photo by Megan Prendergast

An egg contains about 5 grams of fat. About 3 of the grams are from monounsaturated fats and polyunsaturated fats. They are known to help you feel full longer, and can contain omega-3 fatty acids which you definitely want.

Saturated Fat

Photo courtesy of @bulletproofcoffee on Instagram

I know you hear saturated fat and immediately think you need to stay away, but here are some reasons why you should be eating this type of fat.

Beef, Pork, and Lamb

The percent of saturated fat found in beef, pork, and lamb is around 4.1 percent to 4.9 percent. While saturated fats in grass-fed meats are considered relatively healthy, or at least something that you don’t need to stay clear of, not all fats are good for you, like the ones found in hot dogs.

Dark Chicken Meat

Chicken contains about 5.5 percent of saturated fat. However, beware of the chicken skin, which contains 7.7 grams of saturated fat in just three ounces. To make your life easier, make sure you know the real difference between white and dark meat.

Cheese

The percent of saturated fat found in cheese is about 8.5 percent. However, some cheeses do have unexpected health benefits that outweigh the fat content.

Greek Yogurt

About 70 percent of fat in greek yogurt is saturated. In some brands, the yogurt contains 16 grams of saturated fat in just seven ounces. Also, there are differences between Greek yogurt brands that you should be aware of before choosing which is best for you.

Coconut Oil

Coconut oil is known for its high levels of saturated fat. However, the fat it contains is known for its anti-inflammatory and anti-bacterial properties, so you should definitely learn to love the fat in coconut oil.

Trans Fat

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Trans fat is the only fat you should try to stay clear of. The other types of fat have health benefits that are necessary for your body and good for your health. Meanwhile, trans fat has no known health benefits and is known to increase your cholesterol.

Fried Foods

When it comes to foods such as french fries, or anything fried or battered, it’s best for your heart if you stay clear of these foods, as they have a ton of trans fat.

Margarine

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Margarine used to be marketed as the healthy alternative to butter, but it depends on the hydrogenated oils it contains, some of which can be high in trans fat and saturated fat.

Microwave Popcorn

Popcorn alone is a healthy snack to munch on, but many of the microwave brands add on toppings which add trans fat to the ingredients. Movie popcorn can have up to five grams of trans fat. Do your body a favor and sneak in your own popcorn next time.

Ground Beef

Trans fat is in many frozen burgers, beef sausages, hotdogs, and ground beef. Plant-based food is a much healthier option compared to the fat found in animal products.

Crackers

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Some cracker brands contain hydrogenated cottonseed oil in their ingredients, which then add trans fat to your crunchy snack. Make sure to read the ingredients carefully before buying crackers to go along with your cheese plate.

Final Thoughts

Many of these foods should still be eaten on a daily basis. Foods high in saturated fats contain healthy fats that have many health benefits. A lot of times, you can’t judge a food by fat content alone, because it’s all dependent on the type of fat and the overall nutritional value of that food. In short, don’t be afraid if there’s a lot of fat in certain foods, because odds are that fat is just what your body needs.


20 High-Fat Foods You Should Actually Be Eating More Of

Fat is one of those things that sounds bad for you, but, as it turns out, not all fats are created equal. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them. Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on you, and need to be avoided as much as possible.

There are definitely a lot of foods high in healthy fats that you probably aren’t aware of, but that doesn’t necessarily mean you should stop eating them.

Monounsaturated Fat

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Monounsaturated fat comes from vegetables, nuts, seeds, and fish and is considered a “good” fat. There are many health benefits that come with including monounsaturated fats in your diet.

Avocados

One medium avocado has 23 grams of fat. However, it’s that same monounsaturated fat, which is good for your heart. Your body needs healthy fats in moderation to help it absorb other key nutrients.

Okay, you probably know this one already, but it’s important to be reminded of these things. Almonds may contain 45 grams of fat per cup, but they’re high in monounsaturated fat. Eating a handful of nuts a day can help lower your cholesterol, and almonds have been known to fight belly fat, so you’re essentially fighting bad fat with good fat.

Fish contains a lot of omega-3 fatty acids, but as your brain is made up of mostly fat, these healthy fats are essential to brain growth and human function.

Black Olives

Black olives contain 15 grams of fat, but, again, it’s the good kind. They’re also known to have nutrients that help prevent cancer, so I’ll definitely be eating more of these bad boys in the future.

Dark Chocolate

Dark chocolate contains more of the unhealthy kind of fat. However, it does have some good fat in it as well. The monounsaturated fat found in dark chocolate is good for your brain and immune system. Buy dark chocolate without dairy, as it has much less saturated fat in it than those containing dairy.

Polyunsaturated Fat

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Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

Soybeans

Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.

Seeds

Seeds such as pumpkin, hemp, and chia are full of omega-3 fatty acids. Even though they contain fat, they are nutritional power houses. I not only eat chia seeds in my oatmeal every day, but also chia seed protein bars for snacks. For me, the more chia the better.

Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

Olive Oil

Olive oil is known as the original healthy fat. It has numerous health benefits, even though it’s high in fat and is a food you definitely want in your daily diet. I use this as a salad dressing each day to get the health benefits from it.

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An egg contains about 5 grams of fat. About 3 of the grams are from monounsaturated fats and polyunsaturated fats. They are known to help you feel full longer, and can contain omega-3 fatty acids which you definitely want.

Saturated Fat

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I know you hear saturated fat and immediately think you need to stay away, but here are some reasons why you should be eating this type of fat.

Beef, Pork, and Lamb

The percent of saturated fat found in beef, pork, and lamb is around 4.1 percent to 4.9 percent. While saturated fats in grass-fed meats are considered relatively healthy, or at least something that you don’t need to stay clear of, not all fats are good for you, like the ones found in hot dogs.

Dark Chicken Meat

Chicken contains about 5.5 percent of saturated fat. However, beware of the chicken skin, which contains 7.7 grams of saturated fat in just three ounces. To make your life easier, make sure you know the real difference between white and dark meat.

Cheese

The percent of saturated fat found in cheese is about 8.5 percent. However, some cheeses do have unexpected health benefits that outweigh the fat content.

Greek Yogurt

About 70 percent of fat in greek yogurt is saturated. In some brands, the yogurt contains 16 grams of saturated fat in just seven ounces. Also, there are differences between Greek yogurt brands that you should be aware of before choosing which is best for you.

Coconut Oil

Coconut oil is known for its high levels of saturated fat. However, the fat it contains is known for its anti-inflammatory and anti-bacterial properties, so you should definitely learn to love the fat in coconut oil.

Trans Fat

Photo courtesy of @valentumina on Instagram

Trans fat is the only fat you should try to stay clear of. The other types of fat have health benefits that are necessary for your body and good for your health. Meanwhile, trans fat has no known health benefits and is known to increase your cholesterol.

Fried Foods

When it comes to foods such as french fries, or anything fried or battered, it’s best for your heart if you stay clear of these foods, as they have a ton of trans fat.

Margarine

Photo courtesy of Pixabay.com

Margarine used to be marketed as the healthy alternative to butter, but it depends on the hydrogenated oils it contains, some of which can be high in trans fat and saturated fat.

Microwave Popcorn

Popcorn alone is a healthy snack to munch on, but many of the microwave brands add on toppings which add trans fat to the ingredients. Movie popcorn can have up to five grams of trans fat. Do your body a favor and sneak in your own popcorn next time.

Ground Beef

Trans fat is in many frozen burgers, beef sausages, hotdogs, and ground beef. Plant-based food is a much healthier option compared to the fat found in animal products.

Crackers

Photo courtesy of Pixabay.com

Some cracker brands contain hydrogenated cottonseed oil in their ingredients, which then add trans fat to your crunchy snack. Make sure to read the ingredients carefully before buying crackers to go along with your cheese plate.

Final Thoughts

Many of these foods should still be eaten on a daily basis. Foods high in saturated fats contain healthy fats that have many health benefits. A lot of times, you can’t judge a food by fat content alone, because it’s all dependent on the type of fat and the overall nutritional value of that food. In short, don’t be afraid if there’s a lot of fat in certain foods, because odds are that fat is just what your body needs.