You've always been told that dietary fat—especially saturated fat (solid at room temperature and found in animal foods like meat and butter)—is harmful for your health, leading to heart diseases and ailments. But what if we told you that fats could be healthy for you?
In the 2015-2020 Dietary Guidelines for Americans
, the US Departments of Agriculture and Health and Human Services has mentioned that eating more foods rich in healthful fats like nuts, vegetable oils, and fish have protective effects, particularly for cardiovascular disease.
Dr Kummerow, author of Cholesterol Is Not The Culprit
, says that it’s not the saturated fats that cause heart disease, rather trans fats (liquid fats made solid, found in fried foods, baked foods, and processed snack foods) are to blame. A research published in the journal Annals of Internal Medicine
is also the latest to confirm the absolute lack of evidence that consuming saturated fats leads to heart disease.
So, rejoice America and start including these fats from natural foods in your diet now.
The 2015-2020 Dietary Guidelines lifted its longstanding limit on cholesterol as many researchers now believe the cholesterol you eat has no impact on the amount of artery-clogging LDL cholesterol floating in your bloodstream. As a result, there is no need to shun eggs for its high cholesterol. In fact, eating eggs in the morning can help you feel full and satisfied longer to keep you off your mindless snacking hours.
Often described by mothers as 'brain food', fish is rich in omega-3 fatty acids which are essential for brain function. The new dietary guideline recommends eating 8 ounces of fish per week to get healthy amounts of polyunsaturated omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid(DHA), which feed your brain and help fight inflammation.
Salmon, anchovies, herring, sardines and Pacific mackerel are fishes with low mercury levels and beneficial for your health.
These are a powerhouse of nutrients including amino acids, vitamin E, and unsaturated fatty acids. A long-term study published in the British Journal of Nutrition
found that eating a daily one-ounce serving of nuts was linked to a 50 percent lower incidence of diabetes, a 30 percent reduction in heart disease and a nearly 50 lower incidence of heart stroke.
4. Dark Chocolate
Many of us have stayed away from chocolates thinking they are unhealthy. But research has found that dark chocolates are a source of a healthy fat and they actually protect the heart. A Louisiana State University research reported that when you eat dark chocolates, good gut microbes like Bifidobacterium and lactic acid bacteria feast on it, which produces anti-inflammatory compounds that protect your cardiovascular health.
Butter has a host of nutrients like vitamin A, E, D, K2, antioxidants, lauric acid, and iodine, supplying you with several health benefits. Scientists explain that about 20 percent of butterfat consists of short and medium-chain fatty acids, which are used right away for energy and therefore do not contribute to fat levels in your blood leading to heart diseases.
They are an excellent source of monosaturated fats (healthy fats) such as linoleic acid and oleic acid, which promote the health of your heart. They also play a vital role in the regulation of cholesterol by helping lower the LDL cholesterol and preventing risks of formation of plaque in blood vessels which cause strokes and cardiovascular diseases.