Healthy Fats: Top 5 Sources to Add to Your Diet And Why You Should
Svg Vector Icons : http://www.onlinewebfonts.com/icon icon_line_graph_m Created with Sketch. icon_rings_m Created with Sketch. icon_smartphone_m Created with Sketch. icon_smartphone_monline Created with Sketch. icon_smartphone_monline Created with Sketch. Store
Health Concerns
Do You Need A Heavy Metal Detox?

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

5 Early Warning Signs You Could Have an Autoimmune…

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

Do You Have A Hormone Imbalance? Here’s What To…

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

Optimization
What is MCT Oil And Do You Need It?

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

The Gene Mutation That Affects 40% of People

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

Are IV Drips Healthy? Everything You Need to Know.

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

Recipes & Nutrition
Here’s How to Decode What Your Food Cravings Are…

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

5 Most Common Nutrient Deficiencies Explained

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

The Best Plant-Based Restaurants in LA for Every Time…

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

News
Welcome to Parsley’s New NYC Center

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

What to Expect At Your First Parsley Health Visit

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

5 Essential Blood Tests You Need Every Year

Fat was demonized for years, but now science is pointing to the benefits of healthy fats.…

Food & Nutrition

Top 5 Healthy Fats To Get Into Your Diet

April 9, 2019

Fat was demonized for years, but now science is pointing to the benefits of healthy fats. Ditch the fat-free and low-fat foods and load up on these healthy picks instead.

 

Like me, you may have experienced years of fat-free brainwashing, along with many Americans. We were told that all fats were bad and to avoid them at all costs. After I gained the freshman 15, I did a summer of Weight Watchers with my parents (good times, I know…)—fat-free yogurt, egg whites, skim milk, fat-free fudge pops, and grilled lean chicken were mainstays in my diet. When I showed up to the weigh-in on Saturdays, coffee loaded with Splenda and skim milk in hand, I thought I was doing the right thing. I didn’t even know what healthy fats were.

I was misinformed and absolutely wrong. Fast forward to today and my diet is loaded with healthy fats, which science has proven are actually good for you. It can be hard to de-program yourself from the idea that fat is bad, but the health benefits of eating fat are well worth it.

Fats help you to feel satiated, maintain steady energy, and help with weight control, plus they are so much more delicious and nourishing than nasty ‘diet’ foods. Healthy fats serve the body well and aid in hormonal balance, brain health, metabolism, blood sugar regulation, and help to improve hair, skin and nail quality.

5 of the best healthy fats for your body.

60 percent of our brain is made up of fat. The fat we eat directly feeds our brain and can aid neurological functions, lower bad cholesterol, and help you shed excess weight. Try these foods to up your intake of healthy fats.

1. Coconut Butter

Coconut is rich in lauric acid, a medium chain fatty acid also found in human breast milk (i.e. super nourishing). It helps to boost immunity and fight off bad bacteria. Coconut butter differs from coconut oil (another great source of healthy fats) because it contains the oil and the coconut meat, which means you get valuable fiber along with healthy fat. Coconut butter is great added to smoothies, or blend with hot water and one teaspoon of cacao powder for a creamy, warm drink.

2. Olives

Salt lovers, rejoice! Olives are good for you. They are loaded with antioxidants and monounsaturated fat in the form of oleic acid, which has been shown to decrease inflammation (1), aid in cardiovascular health (2), encourage weight loss and may even help to fight certain types of cancer (3). When buying olives, it’s best to avoid buying them in cans and opt for the olive bar or glass jar instead. Toss them in salads and keep them in the fridge for a quick snack, or check out these portable ones for an on-the-go snack.

3. High-quality animal protein

Saturated fat, which is found in animal protein, used to be the enemy due to the misbelief that it had detrimental effects on cardiovascular health. Now, research is proving there is no correlation between saturated fat and coronary heart disease (4). Wild salmon, pasture raised whole eggs, and grass-fed beef are all examples of high-quality animal protein that can be part of a healthy diet.

 4. Nuts & Seeds

Raw nuts and seeds are an easy, portable snack, which makes this healthy fat perfect if you’re busy, or if you need something shelf-stable at your desk. Walnuts, almonds, pecans, brazil nuts, cashews, pistachios, sunflower, hemp, chia and pumpkin seeds are all great options. Nuts and seeds help to keep your blood sugar stable and are loaded with protein, vitamins, and minerals. Add them to smoothies, salads and meals. You can even keep a small container of raw walnuts or cashews in your bag as an emergency food (i.e. when you’re in a situation where there’s nothing you want to eat).

5. Ghee

Ghee is clarified butter, which comes from traditional Indian cuisine. In the clarification process, almost all of the lactose, sugar, casein, and protein are removed. If you have a dairy sensitivity, you’ll likely tolerate ghee well since it has no lactose or casein. Ghee is a great source of retinol and vitamin K2. Sautee your eggs and veggies in it, use in place of butter in recipes, and even add it to your smoothie. To start your morning with a healthy fat, add one teaspoon of ghee to my Famous Morning Glory Coffee recipe.

More Recipes with Healthy Fats

Ready to start cooking with healthy fats today?  These are some of our favorite recipes that are high in healthy fats and will help promote shiny hair and healthy nails.

References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2706835/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475625/
3. https://academic.oup.com/annonc/article/16/3/359/160032

4. https://bjsm.bmj.com/content/51/15/1111

Parsley Health is the only medical practice that leverages personalized testing with whole body treatments.

More Food & Nutrition

Recipes & Nutrition
Should You Try Intermittent Fasting?

Historically, food sources haven’t always been so readily available and humans have had to go for…

Recipes
Butternut Squash Noodle Bowl

Fall has officially arrived. Pumpkins and scarves are making their timely appearance. Our bodies are retracting inwards…

Recipes
Recipe: Our Favorite Anti-Inflammatory Salad Dressing

Summer calls for fresh raw salads, which means I’m breaking out my pesto dressing! It’s a…

Recipes
The 5 Health Foods and Home Remedies You Can Make Yourself

At Parsley we have a hit list of DIY home remedies and health products to share with…

Find out if Parsley is perfect for you. Schedule a free call with one of our health care advisors.