Top Healthiest Fats And Which Ones to Never Consume + Ideas to Incorporate The Good Fats In Mediterranean Diet/Recipes

This article is mainly about top healthiest fats. People are constantly being told that “Fats are bad”, and many people will spend lots of time and money to completely rid their diet of fat. The truth is, that we need fats. Fat is actually necessary for you to lose weight. It all depends on the source of food you are getting it from!

There are some fats that are good for you and assist in the regular functioning of your body. Not only do they have important nutritional benefits, but they also add flavor to your food. Fats are also a great source of energy. The good ones help to keep your heart healthy, while also providing you with the necessary essentials for a healthy and growing body.

Good Fats

Unsaturated fats such as omega-3, omega-6, oleic acid, and linoleic acids are the good fats. The key for finding healthy fats to eat is to look for ingredients that are unprocessed and naturally high in fats and the balance between the fats. Avocados, coconut oil, full-fat dairy, olive oil and fatty fish are just a few foods with healthy fats that can help benefit your health.The fat-soluble vitamins A, D, E, and K all require fat so that they can be absorbed into the body. Without fat, you will not be getting any of these essential vitamins.

Top Healthiest Fats

Avocado

Other than tasting amazing and being a perfect ingredient in a wide variety of meals, avocados also have numerous health benefits. They’re full of vitamins and minerals–one of them being potassium, which helps control blood pressure. They contain B vitamins, which mean they also help fight off diseases. Avocados, like most healthy fats, make you feel full longer due to the amount of fiber they have. Since they are monounsaturated fats, they can help you lower your cholesterol.

Butter

The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health. More importantly, the fatty acids found in butter are considered essential, meaning the body needs them but can’t produce them on its own; instead, they must be consumed from food sources. Butter is also rich in fat-soluble vitamins and trace minerals. Try to get grass fed bio butter.

Ghee

It can be used as a substitute for butter, and many people think that ghee might be a more healthful alternative for using in cooking. It is a form of highly-clarified butter that is traditionally used in Asian cooking. Like butter, ghee is typically made from cow’s milk. It is made by melting regular butter. The butter separates into liquid fats and milk solids. Once separated, the milk solids are removed, which means that ghee has less lactose than butter. The benefits include being loaded in fat-soluble vitamins A and E. These types of vitamins are best absorbed by your body when they’re in a high-fat substance and then stored in your gastrointestinal tract, keeping your metabolism and digestion on track.

Coconut Oil

Fatty acids found in coconut oil improve brain and memory function. The high amount of natural saturated fats in coconut oil means it increases good cholesterol and promotes heart health while the antioxidants found in coconut oil make it an effective anti-inflammatory food. Not only does coconut oil top the charts as one of the healthiest cooking oil options, but you can also apply coconut oil on your skin or use coconut oil for your hair as well. It’s rich in medium-chain fatty acids, which are easy for your body to digest, not readily stored by the body as fat and small in size, allowing them to infuse cells with energy almost immediately.

Extra Virgin Olive Oil

Extra Virgin Olive Oil is simply the juice of fresh, healthy olives which contains, more than any other grade; the health-promoting nutrients that olive oil is famous for. Extra Virgin Olive oil is great for dressing your salad, but it’s also great for your heart. The fat found in olive oil is monounsaturated. Monounsaturated fatty acids lower cholesterol, benefit insulin levels, and control blood sugar.  Extra Virgin Olive Oil isn’t recommended for cooking at high temperatures because of its low smoke point, but it’s terrific for making salad dressings or drizzling over breads or cooked foods.

Fatty Fish

This includes fish like wild caught salmon, trout, mackerel, sardines and herring. Fatty fish like wild caught salmon is loaded with important nutrients, especially omega-3 fatty acids. These fats are considered essential fatty acids because the body isn’t capable of producing them on its own, which means we must rely on omega-3 foods in our diet to supply these key compounds.Eating fatty fish is linked to improved health, and reduced risk of all sorts of diseases.People who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia and all sorts of common diseases.

Eggs

Cage free organic fed Eggs are also one of the best fat foods. A large egg provides 13 essential nutrients, 6 grams of the most high-quality protein available, 5 grams of total fat, and 1.5 grams of saturated fat. And it’s not just the fat content that makes them so amazing. Eggs are also one of the few natural sources of vitamin D, and they contain choline, which is essential for brain health. They also have antioxidants that are good for eye health.

Dark Chocolate

Dark chocolate is high in fat and loaded with nutrients and antioxidants. It is very effective at improving cardiovascular health. Dark chocolate is one of those rare health foods that actually taste incredible. It is very high in fat, with fat at around 65% of calories. Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper and manganese. Some of the antioxidants in it have potent biological activity, and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidized.

Nuts

Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.Nuts are incredibly healthy.Nuts are loaded with healthy fats, protein, vitamin E and magnesium, and are among the best sources of plant-based protein.They are high in healthy fats and fiber, and are a good plant-based source of protein.

Full-Fat Dairy

If you’re able to tolerate dairy, full-fat dairy can be an excellent source of heart-healthy fats. Probiotic yogurt, in particular, is a staple on the healthy fats list as it contains beneficial bacteria that can help optimize the health of your gut microbiome to promote better overall health. Upping your intake of probiotics can also support healthy digestion, boost immunity and reduce cholesterol levels.

Bad and Unhealthy Fats

The fats to avoid are trans fats and saturated fats. Steer clear of highly-processed fats that are pumped full of additives and unhealthy ingredients. Refined vegetable oils, processed meats and snack foods like chips, crackers and baked goods are generally high in disease-causing, artery-clogging trans fats that should be avoided at all costs.

Ideas to Incorporate the Good Fats in Mediterranean Diet/ Recipes

When following a high-fat, low-carb Mediterranean diet, it’s important to remember that not all fats are created equal. Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals.

Here are some recipes & ideas to enjoy the healthy good fats in Mediterranean diet:

Mediterranean Israeli Salad with Avocado in Olive Oil and Lemon Dressing

This is the classic and most simple version of the Mediterranean healthy salad. Adding avocado adds great flavor and in addition, also a long list of health benefits with its unsaturated fats and nutrients. Also adding olive oil adds good fats too. Click here for the complete recipe. Click here for the complete recipe.

Cauliflower and Avocado Patties with Eggs

This cauliflower toasts patties with avocado and eggs is the perfect low carb breakfast, brunch or dinner. It contains two of the most important good fat sources, eggs and avocados. It’s tasty, easy to make and best of all it’s easy LOW CARB, make your own low-carb dinner with these cauliflower toasts. You’ll love it! Click here for the complete recipe.

Roasted Broccoli in Garlic Olive Oil and Lemon

This easy to make Roasted Broccoli in Garlic Olive Oil and Lemon is a great accompaniment to any meal. Olive oil contains fat that is monounsaturated. Monounsaturated fatty acids lower cholesterol, benefit insulin levels, and control blood sugar. Click here for the complete recipe.

Low Carb Tuna Patties

Tuna contains omega-3 fatty acids which are the good fats to consume. If you’re looking for a quick and easy low-carb dish for dinner or breakfast the low-carb Tuna Patties are a must try. This is a low-carb version that along with a nice big salad can be the perfect meal. Dip it in greek yogurt and thank me later. Click here for the complete recipe.

Shakshuka with Tuna

This recipe contains two ingredients which are full of good fats that are Tuna and Eggs. It’s a perfect recipe for a low-carb dinner and even breakfast. We add the tuna so it will be a complete meal without the need for the traditional bread. Click here for the complete recipe.

Shakshuka with Eggplant Recipe

This is another idea to add good fats in your diet such as eggs. The base of the Shakshuka is a delicious combination of eggs and tomatoes seasoned with cumin and paprika. Click here for the complete recipe.

Ghee Recipe

The ghee is a wonderful fat for cooking since it has a high smoke point.  To make at home you need to clarify butter (grass-fed butter is best). Cook the butter down to remove the milk solids and impurities. What remains is pure and delicious butter oil. It has a beautiful golden color; its taste and flavor are slightly sweet and nutty. Click here for the complete recipe.

Mediterranean Style Baked Sardines

Fat in sardines are very useful to include it in your diet. You will love this Mediterranean Style Baked Sardines recipe. We are talking about fresh sardines which i can only find in spring, so it’s a very seasonal recipe. The taste of the sardines with the marinade of garlic, lemon and olive oil is such a classic Mediterranean style cooking. Click here for the complete recipe.

Health News Tips Team Member