- Avocado: Avocado is a great source of healthy monounsaturated fats, fiber, and vitamins.
- Nuts and seeds: Nuts and seeds are high in healthy fats, protein, fiber, vitamins, and minerals.
- Olive oil: Olive oil is a great source of healthy monounsaturated fats and antioxidants.
- Coconut oil: Coconut oil is a great source of healthy saturated fats, which can help improve cholesterol levels.
- Fatty fish: Fatty fish such as salmon and tuna are high in omega-3 fatty acids, which can help reduce inflammation and improve heart health.
- Grass-fed beef: Grass-fed beef is a great source of healthy saturated fats, vitamins, and minerals.
- Butter from grass-fed cows: Butter from grass-fed cows is a good source of healthy fats and vitamins.
- Cheese and other dairy products from grass-fed cows: Cheese and other dairy products from grass-fed cows are a good source of healthy fats and protein.
- Eggs from free-range chickens: Eggs from free-range chickens are a good source of healthy fats, protein, and vitamins.
- Dark chocolate: Dark chocolate with a high percentage of cocoa is a good source of healthy fats and antioxidants.
On the other hand, bad sources of fats are those that are high in unhealthy saturated and trans fats, which can increase the risk of heart disease, stroke, and other chronic conditions. Here are some examples of bad sources of fats:
- Trans fats: Trans fats are found in processed foods such as fried foods, baked goods, and margarine.
- Saturated fats: Saturated fats are found in high-fat meats, butter, and cheese.
- Hydrogenated oils: Hydrogenated oils are found in many packaged and processed foods.
- Fried foods: Fried foods such as french fries and chicken wings are high in unhealthy fats and calories.
- Processed meats: Processed meats such as hot dogs and bacon are high in unhealthy fats and sodium.
- Margarine and other spreads made with hydrogenated oils: Margarine and other spreads made with hydrogenated oils are high in unhealthy trans fats.
- Highly processed snack foods: Highly processed snack foods such as chips and crackers are high in unhealthy fats and calories.
- Fast food and other high-fat, high-calorie foods: Fast food and other high-fat, high-calorie foods are often high in unhealthy saturated and trans fats.
- High-fat dairy products from conventionally raised cows: High-fat dairy products from conventionally raised cows may be high in unhealthy fats and hormones.
- Sugary beverages: Sugary beverages such as soda and fruit juice are high in calories and may contribute to the development of obesity and other chronic conditions.
HEALTHY FAT RECIPES
Avocado toast with poached eggs
- Mash avocado and spread it on whole grain toast.
- Top with poached eggs and a sprinkle of salt and pepper.
Mixed nuts and seeds trail mix
- Combine almonds, walnuts, chia seeds, and pumpkin seeds for a healthy and satisfying snack.
Grilled salmon with olive oil and lemon
- Brush salmon fillets with olive oil and lemon juice, and grill until cooked through.
- Sauté chicken with onions, garlic, ginger, and curry powder.
- Add coconut milk and simmer until chicken is cooked through.
Grass-fed beef stir-fry
- Stir-fry grass-fed beef with vegetables such as broccoli, carrots, and bell peppers.
- Season with soy sauce and ginger.
Buttered sweet potatoes
- Roast sweet potatoes and top with butter from grass-fed cows and a sprinkle of cinnamon.
Cheese and egg omelette
- Whisk together eggs and cheese from grass-fed cows, and cook in a non-stick pan until set.
Deviled eggs with avocado
- Mix hard-boiled egg yolks with mashed avocado, mustard, and lemon juice.
- Spoon mixtureback into egg whites.
Dark chocolate almond butter cups
- Melt dark chocolate and spoon into lined muffin cups.
- Top with almond butter and freeze until set.
Green smoothie with flax seeds
- Blend together spinach, kale, banana, almond milk, and ground flax seeds for a nutrient-dense and filling smoothie.