Healthy dietary fats are essential for optimal health as well as hormone production, balance in the body, muscle building and fat burning processes. Eating a diet too low in fat can reduce your testosterone levels. This can cause the body to have less muscle and more fat retention. If you are a female, do not worry. Even females need a balance in their testosterone levels. This balance can be accomplished only if you eat the correct type of fats in the correct amounts. Fats also help produce energy and aid in vitamin and mineral utilization.
You are probably asking, “so what are the good fats to eat? Here is a list of some of the healthiest fatty foods. A few may surprise you.
Coconut fat
Coconut fat is approximately 92% saturated fat. You may be surprised by that fact. Yet it is considered to be a very healthy fat. The reason coconut fat is considered healthy is that it consists of 50% medium chain triglycerides (MCTs) called lauric acid. Lauric acid has a very potent anti-microbial property that enhances the immune system. MCTs are also used as energy more easily and not stored as body fat. Coconut oil is great for cooking such as in stir-fry dishes or in baking. The best sources of healthy coconut fat are organic coconut milk, fresh coconut or virgin coconut oil.
Extra virgin olive oil
Olive oil is approximately 71% monounsaturated, 16% saturated and 13% polyunsaturated. “Extra virgin” olive oil is the best to use; it comes from the first pressing of the olives, which have higher antioxidant properties. Harmful solvents are not used to extract extra virgin olive oil unlike most other supermarket oils. Mix a small amount of olive oil and vinegar to make an excellent salad dressing.
Dark bittersweet chocolate with 70% cocoa content
Cocoa beans are very highly concentrated in antioxidants. The fat portion of the cocoa bean is a healthy natural fat made up of approximately 59% saturated fat (mostly stearic acid), 38% monounsaturated fat and 3% polyunsaturated fat. The dark bittersweet chocolate with greater than 70% cocoa content is best to use as most milk chocolates consist of only 30-50% cocoa and the rest is made up of sugar, milk fat and corn sweeteners. Just remember that even though dark chocolate has healthy fat, it is calorie rich and you should only consume a square or two as a treat.
Avocados and guacamole
Avocados are approximately 60% monounsaturated, 25% saturated and 15% polyunsaturated. Avocados not only have healthy fat, but they also provide nutrients and fiber. It is good to add a slice of avocado to a sandwich, salad, wrap or make guacamole to use on wraps.
Fish
Fatty fish such as trout, herring, mackerel, wild salmon or sardines are a good source of omega-3 polyunsaturated fats
Nuts
Nuts such as macadamias, almonds, cashews and walnuts are a great source of unprocessed fats as well as minerals. Try to avoid any nuts that are cooked in oil; it is best to consume nuts that are raw or dry roasted. Walnuts are a great source of polyunsaturated fats including omega-3s and almonds, cashews and macadamias are good sources of monounsaturated fats.
Seeds
Seeds such as flax seeds, sesame seeds, pumpkin seeds and sunflower seeds are great sources of natural unprocessed healthy fats. Flax seeds contain a high concentration of omega-3s and are good when used in yogurt, salad or cereal.
This is just a few of the good fats to eat and there is a list of the bad fats as well.
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