I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.
Although fat is an essential part of the diet, keep in mind that most high-fat foods are also considered calorie-dense foods. When increasing your intake of healthy fats, it’s important to account for this by making modifications to your diet, such as decreasing your intake of refined carbs or sweets. Without making a few simple swaps to your diet, adding high-fat, high-calorie foods can lead to weight gain.
Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha linoleic acid, an omega-3 found in plants. A recent study linked a handful per day to lower total cholesterol and LDL cholesterol as well as improved blood vessel function. Research has also shown that eating nuts appears to reduce the risk of blood clots that can cause heart attacks as well as improve the health of the lining of our arteries.
Good question. Native hunter and gatherer societies have thrived on diets with a wide range of fat intake. Most experts suggest approximately 30% of calories as a dietary goal for good fats, which should come from a good mix of naturally occurring saturated, polyunsaturated and monounsaturated fats. The Atkins Nutritional Approach recommends higher levels of good fats during the first three weight-loss phases when carb consumption is lower. This higher recommended level of good fats is an integral component of the Atkins plan as it aids in weight loss and energy levels. The Lifetime Maintenance Phase recommends 30%-40% of calories coming from fat – however, the percentage will ultimately depend on your individual level of carb consumption.
Monounsaturated fat can be found in a variety of foods and oils. There is a consistent amount of research which suggests that monounsaturated fat foods can actually improve blood cholesterol levels and decrease the risk of cardiovascular diseases (8). Foods which contain monounsaturated fats include nuts, vegetable oils, peanut butter and avocados.
Omega-3 fatty acids promote health in several ways. They reduce inflammation and lower the risk of chronic diseases including heart disease, cancer, and arthritis. Omega-3 fatty acids can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL (“good” cholesterol) levels (8). Omega-3 fats are also essential for brain and eye health (9).