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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.
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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.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
