8 Super Healthy-Fat Foods And How To Use Them

1. COCONUT OIL
(MCT OIL) What makes coconut oil so special is that it contains medium chain triglycerides (MCTs) which are more rapidly metabolized (burned) as fuel than other fats. This means that instead of being stored as fat, the calories contained in MCTs are converted into fuel for immediate use by organs and muscles.

MCTs have also been shown to enhance fat burning making them the perfect addition if weight loss is your goal. They have also been shown to increase energy levels and satiety while also reducing cravings. MCTs improve blood sugar regulation, improve metabolism (especially fat metabolism), may improve thyroid function, improve appetite regulation, and are used to treat many ailments (Diabetes, Alzheimer’s, seizures, cystic fibrosis, etc.).

As far as brain function goes, MCT oil is like rocket fuel because it enhances ketone production. Ketones, of course, are a more efficient fuel for your brain, which is great for focus and productivity, especially while at work.

HOW TO USE THIS HEALTHY FAT
Coconut MCT oil can be used to as addition to your smoothies. Because it’s stable at high temperatures, you can also use coconut oil for all cooking purposes on stove or oven.

2. OLIVES AND OLIVE OIL
Olives and olive oil are full of vitamin E and antioxidants. These help fight the free radicals in your bloodstream that may be the cause of some of the effects of aging as well as certain cancers. Olive oil contains 77 percent monounsaturated fat which is associated with lowering LDL (the “bad” cholesterol) while also raising HDL (the “good” cholesterol) in your blood. Adding olives and olive oil to your meals will also increase satiety and reduce cravings.

HOW TO USE THIS HEALTHY FAT
Olive oil is very versatile and can be used in dressings and on veggies. Keep in mind it has a relatively low smoke point so it shouldn’t be used for cooking.

3. BUTTER (GRASS-FED)
The dairy fat contained in grass-fed butter will help your body build healthy cell membranes and balance hormone levels. Grassfed butter contains CLA which has been linked to heart health, suppression of tumors, reduced belly fat, and greater fat loss in the obese and overweight.

Grass-fed cows produce dairy that have CLA levels that are 3–5 times that of grain-fed cattle. Grass-fed butter is also rich in vitamins A, K, D, E, and many minerals. If your body can’t tolerate the casein protein in butter, then you can try clarified butter (aka. ghee) instead.

HOW TO USE THIS HEALTHY FAT
Great to use for cooking since its stable saturated fats hold up much better under heat.

4. COLD-WATER FISH (FISH OIL)
Fish oil contains high levels of omega 3 fatty acids, DHA and EPA. These are important additions to any diet because they help to reduce the inflammation in the body which will help you to lose body weight and body fat. The type of fat contained in fish oil isn’t turned into fat in the body like other fats are because it is used to build the outside of your cells.

Fish oil has also been shown to increase insulin sensitively in pre-diabetics which allows glucose to be shuttled out of the blood and into the muscles to stored and used as energy later. This also reduces the likelihood of storing belly fat.

HOW TO USE THIS HEALTHY FAT
Fish oil can be used in either capsule or as liquid form. I personally take 2–3 tbsp per day. When choosing fish oil be sure to find one that has been molecularly distilled (to remove toxins), comes from small fish (like sardines), and is in the highly absorbable triglyceride (TG) form. Keep it stored in your fridge.

5. FLAX (SEEDS AND OIL)
Flax seed oil is rich in monounsaturated fatty acids like oleic acid. It is also one of the top vegetable sources of omega-3 essential fatty acids such as linoleic acid, alpha-linolenic acid (ALA). Regular intake of small portions of flax seed oil lowers LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood.

If eating flax seeds you’ll enjoy lignans, a class of phytoestrogen fibers that have antioxidant and cancer preventing properties. Ground flax seeds have also been shown to suppress appetite, improve metabolism, regulate blood sugar and insulin, enhance digestion and increase fat burning.

HOW TO USE THIS HEALTHY FAT
Since flaxseed oil has a low smoke point, it is not a good choice for cooking. Try adding flaxseed oil to salads, salad dressings, smoothies, yogurt, oatmeal and soups. Ground flax seeds can be used in baking or easily added to your smoothies.

6. WALNUTS
Walnuts contain an antioxidant compound called ellagic acid that helps to block the metabolic processes causing inflammation. Researchers have found that people trying to lose weight were three times more likely to stick to a diet that included nuts and nut butters. One study found that adding walnuts into the diets of diabetics improved fat and energy balance.

Walnuts are also a good source of plant-based omega-3 fats, natural phytosterols and antioxidants that are so powerful free-radical scavengers. Walnuts have also been shown to reverse brain aging in rats and boost heart health in people with diabetes.

HOW TO USE THIS HEALTHY FAT
Use these nuts in salads, healthy desserts, breakfast cereals, and trail mix recipes. Since they are portable, they also make a great snack when you are on the go. Choose raw, unsalted walnuts.

7. MACADAMIA NUTS (MACADAMIA OIL)
Macadamia nuts contain a wide variety of nutrients including vitamin B1, magnesium, manganese and monounsaturated fat. Macadamia nuts are the fattiest of all nuts, however, the majority of the fat is monounsaturated.

These types of fatty acids benefit the cardiovascular system. Although fat and calorie-dense, they are still good for weight loss (when eaten in moderation) because they provide feelings of fullness.

HOW TO USE THIS HEALTHY FAT
Use these nuts in your salads, healthy desserts, and trail mix recipes. Since they are portable, they also make a great snack when you are on the go.

8. BRAZIL NUTS
Brazil nuts are rich in healthy fat with each ounce providing about 19 grams. Although fat and calorie-dense, they are still good for weight loss because they provide feelings of fullness after they are eaten. Brazil nuts are also high in fiber which improves satiety and better weight loss results.

They also contain 4 grams of protein per 1-ounce serving, which can be beneficial because protein supplies amino acids and causes satiety. Brazil nuts are particularly rich in arginine, an amino acid that may help increase energy expenditure and promote fat loss, making it beneficial for dieting.

They are also the greatest source of selenium—a vital antioxidant mineral, which protects your thyroid gland. Just one Brazil nut per day gives you the selenium you need.

HOW TO USE THIS HEALTHY FAT
Use these nuts in your salads, healthy desserts, and trail mix recipes. Since they are portable, they also make a great snack when you are on the go.

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