For decades, mainstream doctors told us that fat was a four-letter word.
They warned that that eating high-fat foods was the fastest way to obesity and a heart attack.
Starting in the 1950s, they advised us to cut out eggs, butter, meat, nuts, and other fatty foods and replace them with low-fat diet foods.
Obesity soared to record highs in the U.S. And more people than ever got heart disease.
Today, many doctors are starting to tell their patients what we’ve been saying for years: You need healthy fats.
They are good for your heart. And they cut your risk of diabetes.
They reduce chronic inflammation, which can lead to heart disease, cancer, and Alzheimer’s.
Fat is an important source of energy. And it helps your body absorb vitamins. It is necessary for blood clotting and muscle function.
Also, fat actually helps keep you slim. That may sound odd, but when you consume fat with protein, it helps you feel full. You’re therefore less likely to overeat.
Here are 10 great sources of healthy fat:
- Olives. Black olives are 90% fat. One cup contains about 15 grams of mainly monounsaturated fat. Along with polyunsaturated fat, it is considered among the healthiest of fats.
- Avocadosare an unusual food. Most fruits are loaded with carbs, but avocados are rich in fats. It contains mainly oleic acid, a monounsaturated fat that is renowned for being heart healthy and fighting cancer.
- Salmon provides omega-3 fatty acids. They fight inflammation and slash your risk of chronic disease.
- Eggs used to be considered off limits because of the yolk, which is high in cholesterol. Now, most doctors recognize that eggs are nutritious, partly due to their fat content.
- Cheese gives you powerful fatty acids that cut your risk of type 2 diabetes. As a bonus, it is a good source of protein, minerals, and vitamins.
- Dark chocolate is low in sugar compared to regular milk chocolate. And it’s high in healthy fat and antioxidants. One study found that people who eat dark chocolate five days a week cut their chances of dying from heart disease in half.
- Nuts such as almonds, walnuts, macadamia nuts, hazelnuts, and pecans are very nutritious. In addition to healthy fat, they provide fiber, protein, and magnesium.
- Sunflower seeds. A quarter cup has 15 grams of unsaturated fat… plus three grams of fiber and 6 grams of protein.
- Peanut butter. Buy the natural kind that contains just peanuts and minimal or no salt.
- Greek yogurt. As with all dairy products, choose the full-fat version. It’s better for you and is more filling.
Don’t let outdated advice about dietary fat influence what you eat. Healthy fats not only taste good, but research shows they provide valuable nutrition, don’t hurt your heart, and help you maintain a healthy weight.