My 5 Favorite Healthy Fats
Posted on 21 February 2009
Good Fat Bad Fat
Its so important to have “Good Fats” in your diet whilst avoiding the modern day killers which give fats a bad name (Vegtable Oil, Trans Fats etc) some of my favorite foods are high in fat and this isn’t a bad thing as they are all filled with good fats which will nourish your body and mind, plus they will keep you full and satisfied longer allowing you to feel great all day!
1 – Coconut
I have blogged on this stuff before but I’m going to mention it again as its amazing stuff and I have come up with more ways to make use of the stuff. Its health properties are superb from boosting your metabolism to cleaning up your gut therefore improving your digestion this stuff is a must in every diet. There are so many ways to get the stuff into your diet and one of my favorites recently has been using canned coconut milk and making curry’s using it, the stuff is so full of flavor even the most simple recipes will do. Check out this coconut and butternut squash soup over at CrossFit NorCal…….
2 – Nut Butters
I have to admit I still a sucker for a bit of good organic Peanut Butter, its one of my favorite foods and use it almost daily as a dip for things like carrots, fruit and to eat with blueberries. I know the stuff is considered a legume and not a nut but I think in moderation and if you use a good variety (organic, made with palm oil and sea salt) the stuff is very nourishing. Other nut butters worth mentioning are Almond butter and Sunflower seed butter is great if you can get your hands on it. The stuff is superb to have lying around to throw on some fruit or raw veggies as a snack it will keep you full and packs a decent protein and fiber punch! Nuts are also an amazing source of Zinc and other key vitamins and minerals which are lacking in people’s diets today….
3 – Organic Butter and Cheese
Two foods here but I’m slipping them in under the dairy umbrella. I love using butter to sauté vegetables or melt over steamed/boiled vegetables, adding butter and a bit of sea salt makes a world of difference!
Organic butter vitamin A or retinol, vitamin D, vitamin K and vitamin E as well as all their naturally occurring cofactors needed to obtain maximum effect. Butter is America’s best source of these important nutrients
Basically you get what you pay for with butter so always buy the best you can. Try and get it from grass fed animals and make sure its organic.
I also love some good hard cheese, recently I have been using parmesan shavings over my salad’s and it makes a huge difference to taste and variety. A few slices of a good cheese is also a very nice way to start the day along with some fruit and coffee. Again with cheese try to buy high quality stuff and go for raw if you can.
4 – Flaxseed
Flaxseed is another must in everyone’s fridge. It has superb cleansing properties and its absolutely packed with fiber and Lignan which are a potent anti-oxidant and play a vital role in keeping the gut healthy making your flax seed a great food to sprinkle over your organic yoghurt and salads. I always keep a small bag full of flaxmeal in the fridge which I try to use daily when I need to add variety and texture to food.
5 – Avocado
Avocado’s are packed with Vitamin E and Mono-Unsaturated fat. They are great for your skin and they are super high in potassium plus they have a soothing effect on your digestive system. I use them regularly as an addition to salad or just take a half drizzle with a bit of balsamic vinegar and spoon it straight out. Avocados are truly one the best bang for buck foods on the market thanks to how good they taste and their versatility. They are also great with steak or to compliment chicken….
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Comment by Gina from Diet Renegade
21 February 2009
Hi,
Great list! I absolutely love coconut curry dishes. My favorite Thai restaurant here in Phoenix makes the best coconut curry with chicken, spinach and peanuts. Its so delicious!
Flaxseeds are definitely great sprinkled on salads – they add the perfect flavor.
Thanks,
Gina
@ Gina: Thats awesome one of my favorite dishes is simply: Chicken Breasts, 1 TBSP Green Curry Paste, 1 Can Coconut Milk, 3 Limes Squeezed in and bung it in the oven and serve on a bed of spinach sauteed in coconut oil….
Comment by Methuselah - Pay Now Live Later
21 February 2009
Chris – the ones you list are my favourites too.
Here are some others I like:
- Roast chicken skin (free-range, organic, naturally!)
- Mackerel
- Pig fat around the edges of free range pork chops
- Olive oil.
I used to eat a lot of tahini (ground sesame seeds) – it’s very similar to peanut butter and a great substitute…. but I read that it’s mainly omega 6 and I figured I should cut back a little.
Comment by Keith Norris
22 February 2009
Glad to see you gave a much deserved shout-out, Chris, to nature’s true power food — the avocado!
Avocados are absolutely amazing for their taste and versatility! From your blog posts it looks like you make real good use of them! Enjoy the benefits…..
Comment by Tom Parker - Free Fitness Tips
24 February 2009
Some good suggestions. Never even considered adding coconut milk to my curries. Thanks for the heads up. Also raw nuts are another good healthy fat source that’s perfect for snacking on.
Comment by Scott
27 February 2009
Always wanted to try coconut milk does it taste good? The only type of coconut Ive ever tasted was what comes in an Almond Joy bar. Does it taste similar? Where would you find it?
@ Scott: Coconut milk tastes amazing (just don’t drink too much its super high in calories) throwing a can into a curry is amazing, also adding some to your shakes or smoothies makes for a very tasty treat. Give it a go you can pickup cans of it really cheap, I usually go for organic coconut milk…..
Comment by San Francisco Personal Trainer
23 March 2009
Great article. Flax seed and the ground meal is the best thing to add healthy fiber and fat in a potent 1-2 punch!
Not to mention the antioxidants which make flax meal the most beneficial food you can add to any meal.
Awesome….I love throwing a tablespoon of ground flax over some blueberries. Its the ultimate fiber/anti-oxidant super punch!