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4 High-Fat Foods You Should Eat Every Single Day

4 Fattening Foods You Should Eat Every Single Day

Image source: Pixabay.com

Just the mention of “fat” turns off people, but some fats are good for your health and are part of an essential diet.

Better yet, they can lower cholesterol, prevent heart disease, improve immune function, aid in liver and kidney functions, and keep our bodies fit and trim.

The key to using these fats is to learn how to cook with them while using the most desirable options.

Ready to learn what fattening foods you should add to your diet?

1. Avocados

Avocados are crammed with heart-healthy monounsaturated fat as well as antioxidants. A potent amount of monounsaturated fat aids in the reduction of low-density lipoproteins, otherwise known as “bad” cholesterol. Hence, eating avocados increases high-density lipoproteins or “good” cholesterol levels. Additionally, this incredible green fruit is full of vitamins, plant nutrients, and minerals which support the liver’s overall health. It also contributes to breaking down other kinds of fats.

It gets even better!

Avocados have a smooth, silky, texture that can be used as butter or an oil substitute. In fact, if you mash avocados good enough, you can use the paste as a substitute in recipes that call for mayo. Avocado paste can make any recipe calling for mayo, butter or oil that much healthier without the worry of unhealthy fats clogging your arteries.

The key to using avocados as a delicious mayo, butter or oil substitute is in knowing how to pick out the best avocados! While shopping, you will want to look for avocados without blemishes. Plus, make sure they don’t have dents in them, either. They should be all the same color — a greenish-black — if you are going to use them right away. This color indicates ripeness, which makes them easier to mash. Using ripe avocados will add the most enriched flavor to your dishes. However, if you are not going to be using the avocados right away, pick out the more greenish ones. This will give you a couple of days before you need to use them. If they do not ripen quickly enough, you can put them in a brown paper bag for about 12 hours.

2. Nuts

All nuts contain fat and oils that fringe with elegant, but robust, toasty flavors. Plus, nuts are perfect for adding texture and taste to any recipe.

Nuts contain “good” cholesterol and contribute to lowering “bad” cholesterol levels in the blood. Further, nuts contain protein and carbohydrates. Some variety of nuts are high in calories, but if you think you need to avoid them to maintain your weight, think again. Nuts actually make you feel full quicker than eating other foods with the same amount of calories because they contain dense calories. This means you eat less and feel fuller. This is perfect for those on a diet!

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Walnuts contain a high level of amino acid l-arginine, which aids the liver in detoxifying ammonia and the kidneys in removing waste. Walnuts also include omega-3 fatty acids and glutathione, which contribute to natural liver-cleansing methods.

4 High-Fat Foods You Should Eat Every Single Day

Image source: Pixabay.com

There are several ways to extract oil from nuts to use for cooking. The easiest for home use might be by using an oil press. Oil from nuts can go bad quickly, so keep it in a tightly sealed jar, and in a cool, dry place.

You also can mash up nuts to use as a flour or filler substitute. Additionally, nuts are great roasted, on salads, and mixed with veggies, as well

3. Fish and shellfish

The fats in fish are extremely healthy for your heart. Salmon, mackerel, tuna and sardines are all excellent sources of omega-3s. Further, fish and shellfish are high in protein and low in bad fats. Omega-3 fatty acids are crucial to keeping your arteries clean and free-flowing. Otherwise known as polyunsaturated fatty acids (PUFA), omega-3 fatty acids play an essential role in brain function. Omega-3s may reduce the risk of heart disease, as well.

The key is to buy high-quality fish and shellfish. First, find a trustworthy seafood merchant. Then, when choosing fish fillets, make sure that they are clear and have no slits in the flesh. If you can, buy the fish whole as opposed to cuts, as a whole fish is usually of a better quality. When buying a whole fish, check the gills to make sure they are red and the scales to make sure they are shiny. The eyes should be clear and bulging.

4. Extra virgin olive oil

Olive oil adds refined flavoring, texture and aroma to almost anything. It’s the perfect medium for sautéing and isn’t overpowering.

Olive oil that is truly extra virgin has a distinguishing taste and is potent in phenolic antioxidants, the primary reason why (real) olive oil is extremely valuable to your health.

Extra-virgin olive oil can be your go-to for finishing and as a salad oil. Pure olive oil should have excellent clarity, and it should also contain a tinge of green to show that it was prepped when the olives were fresh and ripe. Light can damage olive oil, so store it in a dark bottle.

What foods would you add to our list? Share your thoughts in the section below:

Sources:

http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp#.WNV2pfnyuUk

http://www.webmd.com/heart/arginine-heart-benefits-and-side-effects#1

http://bodyecology.com/articles/6_benefits_monosaturated_fats.php

https://authoritynutrition.com/extra-virgin-olive-oil/

http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Polyunsaturated-Fats_UCM_301461_Article.jsp#.WNV2WvnyuUk

https://medlineplus.gov/antioxidants.html

http://pubs.acs.org/doi/abs/10.1021/jf8002174

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5 comments

  1. “Extra Virgin” olive oil in stores isn’t necessarily so. A large amount of imported olive oil is diluted with other oils and the mafia in the Mediterranean area is making a huge profit from it.
    The only way to get real “extra virgin olive oil is make sure what you buy is certified. Even health food stores may not carry certified oil and you may have to order it.

    • In western Europe, where I live, laws are pretty tough with regards to food. They may be tolerant to some degree about additives such as preservatives, but if you go buy some “extra virgin” olive oil in a supermarket, extra virgin, cold pressed if what you should get.

      I wonder whether the “mafia in the Mediterranean area” you were menioning isn’t at least operating as much in the US? The way from the olive garden to the American costumer is a long way, and it doesn’t all have to happen in the country of origin.

      Sure enough however if you buy your olive oil in some local grocery store in the immigrant community, you have to be a bit more careful, that’s obvious.

  2. Coconut oil is one of the healthiest oils you can eat. It especially helps people with brain related diseases.

  3. Actually, it is only recently it is being promoted as healthy. I remember it has always been known for its high saturated fat content. I don’t think coconuts changed much over a few decades, so what did change?

  4. There are no studies that prove olive oil is as healthy or beneficial as promoted to be. I agree with Bob L’s comment. The truth about all oils (even coconut), no matter what the list of benefits, is that they all begin an oxidation process the second they are extracted, exposed to light and oxygen. When consumed, they continue to oxidize in the body causing free radical damage and that means inflammation throughout the body, which is the root cause of just about every disease there is. It is always best to consume the whole fruit itself as part of a healthy, balanced diet. So eat coconut, drink coconut milk, eat mature raw nuts and seeds using caution and proper preparation with those that contain bitter-tasting tannin which is toxic to humans and some animals, eat olives rather than the oil. All oils are considered processed, even if they are cold-pressed or extra virgin. Stay away from processed foods. Consume only whole foods. Take it from me, someone who is recovering from chronic inflammation and pain. Stick to an noninflammatory diet as a general rule to keep your inflammation level low in order to stay healthy and out of the doctor’ offices and off medications. These are the things I’ve learned and experienced, not intended to replace a doctor’s advice or treatment.

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