For years, fat has been a bad word when it comes to weight loss and cardiovascular health. But, according to more recent research, not only is fat not harmful to our dieting efforts it may actually enhance our fat loss results and support total body health, wellness, and hormone function.
Here we present FIVE fatty foods that do a body good and can be included in any fat loss diet.
Salmon
Fatty fish like salmon provide high quality protein along with some much needed omega-3 fatty acids which support joint health and combat inflammation. Salmon is also rich in astaxanthin, an important carotenoid that supports eye and skin health.
Unfortunately, many people do not consume enough fatty fish in their diet and run the risk of becoming deficient in omega-3 fatty acids which can lead to inflammation. If you’re not a fan of salmon (or don’t have access to it), 1UP Nutrition offers a high-quality Omega-3 supplement that supplies 2 grams of High Strength Omega Rich Fish Oil Concentrate in every serving.
Eggs
While eggs were once regarded as one of the unhealthiest foods a person could eat (due to its high cholesterol content), as it turns out, the breakfast staple is actually a nutritional powerhouse.
Whole eggs are packed with essential vitamins and minerals (such as choline which is critical for brain health) as well as highly available protein that supports muscle growth and recovery.
And, if you worried about the high cholesterol content of eggs, there’s really no need to worry as most recent studies have shown that the cholesterol in eggs does not adversely impact blood cholesterol levels in the majority of individuals.[1]
Avocado
You might be surprised to know that the humble avocado is actually a fruit, and not a vegetable as it’s commonly believed to be. However, unlike most fruits which are packed with carbs and natural sugars, avocados are chock full of the monounsaturated fat called oleic acid, which can serve as an important source of energy for cells.
In addition to their high fat content, avocados are also a rich source of potassium. In fact, the average avocado contains ~40% more potassium than a banana.
And to top it off, avocados are also a great source of fiber, and the green fruit has been noted to improve lipid profiles (cholesterol) in the body.[2]
Olive Oil
A staple of the Mediterranean Diet, olive oil is, quite simply, one of the best cooking oils you can use and documented multiple times to offer health benefits. Similar to avocados, olive oil is rich in oleic acid, and it also contains essential vitamins and powerful antioxidants, including vitamins E and K.
These antioxidants are important for combating free radical damage and oxidative stress, and some research has even noted that olive oil may help improve cholesterol markers and lower blood pressure -- two important metrics of cardiovascular health.
Almonds
Almonds are a nutritional powerhouse offering plenty of heart-healthy monounsaturated fats, along with protein, fiber, and countless essential minerals and vitamins.
They’ve also been shown to help enhance weight loss and decrease risk of weight gain. In fact, a study published in the International Journal of Obesity and Related Metabolic Disorders found that an almond-infused diet can help obese individuals lose more weight and inches off of their waistline compared to those consuming a low-fat, reduced calorie diet.[3]
References
- Fernandez, M. L. (2006). Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Current Opinion in Clinical Nutrition and Metabolic Care, 9(1), 8–12.
- Carranza, J., Alvizuri, M., Alvarado, M. R., Chavez, F., Gomez, M., & Herrera, J. E. (1995). [Effects of avocado on the level of blood lipids in patients with phenotype II and IV dyslipidemias]. Archivos del Instituto de Cardiologia de Mexico, 65(4), 342–348.
- Wien MA, Sabate JM, Ikle DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. 2003.
