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October 16, 2018

Five fatty foods that are actually good for you

Healthy Eating Nutrition

Content sponsored by IBC - Native (195x33)

Avocado on cutting board Charles Deluvio/

Not all fat is created equal. In fact, certain types of fat can actually be good for your health and are considered part of a well-balanced diet. However, this doesn’t mean you should head straight for the nearest burger joint. Knowing the difference between fat that clogs your arteries and fat that promotes heart health will help you make smart choices when it comes to your next meal.

From battling bacteria to improving cholesterol levels, these healthy fats have plenty of health benefits, so embrace the “good” fat in these five foods:

1. Eggs

While whole eggs are high in fat, studies have shown that the cholesterol in eggs doesn’t pose a threat to the cholesterol in your blood. Eggs are known for their impressive protein content, but they’re also packed with plenty of vitamins and minerals. In addition, eggs contain choline, an essential nutrient that 90 percent of people don’t get enough of, which helps to protect the brain and prevents fat from building up around the liver.

2. Dark Chocolate

Chocoholics, rejoice! Dark chocolate is one of those rare comestible treasures that tastes great and is great for you, too. When consumed in small doses, this form of chocolate delivers a dose of free-radical fighting antioxidants, as well as fiber, iron, and magnesium. It’s also good for your heart and has been effective in reducing blood pressure.

Quality matters, so be sure to choose a variety containing at least 70 percent cocoa.

3. Olives

The Mediterranean diet is full of foods rich in monounsaturated fats, which are among the healthiest fats, and that includes olives. Despite containing a hefty 15 grams of fat, olives are exceptionally low on the caloric scale, clocking in at only seven calories apiece. The oil found in olives is also great for your skin, so grab a Greek salad and get that healthy glow.

4. Avocados

Much like olives, avocados are rife with monounsaturated fats — plus, they’re naturally sodium- and cholesterol-free. They are high in calories, however, so you should only indulge in roughly one-third of an avocado per meal. If you’re not a guacamole fan, try replacing mayo on your next sandwich with a nice healthy spread of this fiber-rich fruit.

5. Full-Fat Dairy

It sounds too good to be true, but science reveals that full-fat dairy products do not raise your cardiovascular risk, and may potentially even reduce the likelihood of heart disease and stroke. In several studies, participants who ate the fatty stuff were less likely to suffer from obesity than those who sought out low-fat and non-fat dairy. Things like Greek yogurt are remarkably good for your system, as they contain large volumes of bone-boosting calcium, protein, and probiotics.

Things like protein — which takes longer for your body to break down — fiber, and healthy fats keep your body feeling fuller, longer. If you’re trying to keep your weight in check, integrate foods high in monounsaturated and polyunsaturated fats into your diet. And remember that even though they may be healthy, high-fat foods are often more caloric, so be sure to maintain good judgement and portion control when you indulge.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The information on this web site is for general information purposes only. Always seek the advice of your physician or health care provider on any matters relating to your health.

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