Heidi Hackler is a Certified Holistic Health Coach (CHHC) and blogger, who received her training from the Institute for Integrative Nutrition (IIN). She inspires healthy habits on her happiness and wellness blog , and through her holistic health coaching programs. Heidi quenches her thirst for knowledge through continuing education courses at Chopra Center Certifications, Dogwood School of Botanical Medicine, and Andrea Beaman’s New Healers Master Coaching program. Heidi lives with her husband and two kittens aboard their 40-foot sailboat. They have a zest for living the Happy Well...Read more
You read that right. Even bacon has healthy fats! We recommend going with old school, full-fat pork. While opting for turkey bacon will save you about 13 calories and a gram of fat per slice, it also adds sodium to your plate—which can lead to high blood pressure. Plus, pork offers more protein and heart-healthy monounsaturated fatty acids (MUFAS) than its poultry-based counterpart. Bear in mind that no matter which option you add to your breakfast plate, serving size matters, so don’t pig out. A few slices are all you need.
Why are trans fats bad for you, polyunsaturated and monounsaturated fats good for you, and saturated fats somewhere in-between? For years, fat was a four-letter word. We were urged to banish it from our diets whenever possible. We switched to low-fat foods. But the shift didn't make us healthier, probably because we cut back on healthy fats as well as harmful ones.
Get more avocados in your diet by trying one of these avocado recipes. Alternatively, use it to cook with by adding avocado oil to your kitchen pantry. It has a mild taste that won’t overpower dishes the way other oils might and also has a high smoke point, which means it works well for grilling or frying. And because it remains a liquid at room temperature, it’s a tasty choice to drizzle on salads, sandwiches or veggies.
And it’s not just walnuts, a study from the International Journal Of Obesity and Related Metabolic Disorders found that even when two groups of participants consumed the same amount of calories, the group which had more calories from fatty almonds lost the most weight. When it comes down to it, all nuts will be great sources of monounsaturated, polyunsaturated, and omega-3 fats, just in varying amounts. If you’re looking to slim down, read our essential guide to the best nuts for weight loss.
The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease.
From time to time, try swapping other meats for a serving of fatty fish that is high in protein and Omega-3s. Popular types of fatty fish include salmon, anchovies, Chilean sea bass, mackerel, and sardines. Those who consumed this type of fish regularly were found to have less of a risk for a heart attack, according to a study in the American Journal of Clinical Nutrition. Warren adds that consuming fatty fish has also been linked to an improved mental ability and may help prevent cancer.
The majority of yogurt’s fat comes from saturated fats, but it also contains monounsaturated, polyunsaturated, and naturally-occurring trans fatty acids. Because the overall fatty acid profile is reasonably balanced, it will have no overall effect on cholesterol levels because they both increase LDL but also increase HDL, according to The Journal of the American College of Nutrition.
Saturated fats are generally solid or waxy at room temperature and come mostly from animal products, with the exception of tropical oils. Taking in too much saturated fat is linked with raising levels of “bad” LDL cholesterol in the blood and increasing internal inflammation. Healthy adults should limit their saturated fat intake to no more than 10% of total calories. For a person eating a 2000 calorie diet, this would be 22 grams of saturated fat or less per day. If you have elevated LDL cholesterol levels, it is recommended to reduce saturated fat intake to no more than 7% of total calories. Foods high in saturated fat include:
Cheese often gets a bad-rap for being a high-fat food—especially hard, full-fat cheeses like Parmesan. While it is true that cheeses have more saturated fats than plant based foods, they (especially Parmesan, which contains 8 grams fat and 5 grams saturated fat per ounce), provide loads of other nutrients as well. In fact, Parm tops the cheese charts in terms of its bone-building calcium content, providing nearly a third of your daily calcium needs. Ounce for ounce, it has more protein than any other food—and yes, we are including meat and eggs on that list!
Sitting for long stretches of time increases the odds of illness and untimely death. Here are some simple tricks to get yourself out of your chair: While you're on the phone, stand up and walk around. When watching TV, stand and pace during commercials. Instead of sitting at your makeup table, stand up. In general, try to get on your feet every 30 minutes.
Polyunsaturated fats can primarily be found in plant-based foods and oils. Similar to monounsaturated fats, polyunsaturated fats can decrease the risk of heart disease by lowering levels of blood cholesterol (9). A certain type of polyunsaturated fat, omega-3 fatty acids have been found to be particularly beneficial for heart health. They not only lower the risk of coronary artery disease but can also lower blood pressure and protect against irregular heartbeats (9). Omega-3 fatty acids can be easily consumed by eating fatty fish such as salmon, sardines and trout.