HONOLULU (KHON2) — In the 1980s and 1990s, folks in the United States were told that eating less fat would help prevent heart disease and obesity and would help them lose the weight they couldn’t lose with traditional foods.
The resulting advice was to reduce one’s fat intake and lean on eating more refined carbs. But this was bad information sold to everyone that has led to negative impacts on health.
Between the 1980s and the aughts (2000s), food companies began making made low-fat products that replaced fat with sugar and refined/ultraprocessed carbs and U.S. health guidelines began recommending reduction of fat to prevent heart disease.
But by 2000, experts began to realize that low-fat diets weren’t producing the results medical professionals had expected since these products were replacing fat with carbs, which didn’t improve heart health.
So, they began to recommend moderate fat intake and keeping saturated fats under 10% of total calories.
Then, by the time 2015 came around, these guidelines changed and emphasized healthy fats like polyunsaturated fats.
But some experts believe even this moderation is too strict and that a higher fat intake from healthy fats may actually lower the risk of heart disease and obesity.
In the following years, research teams and physicians began to realize that not all fats are bad.
As a matter of fact, healthy unsaturated fats — like those from nuts, olive oil and fish — are beneficial for heart health and reducing obesity.
Here are some healthy fats that can make your body and brain healthier.
1. Avocado
Avocados are rich in monounsaturated fats, are nutrient-dense and can help you feel full longer. This prevents overeating. Avocados are packed with healthy fats, fiber and essential nutrients that aid with digestion. Whether you are using fresh avocados or utilizing avocado oil, the benefits of avocados for the body. Be mindful that not all avocado oils are created equally. Like olive oil, there’s a market for fake oils. You can read more about that here.
2. Olive
Extra virgin olive oil is a great source of monounsaturated fats and antioxidants. It can help increase fat burning and promote a healthy metabolism. Keep in mind that there is a big market for fake olive oils; so, before you invest in expensive oils, be sure to verify that the olive oil you are buying is really olive oil. You can read more about that here.
3. Coconut
Coconut oils contain medium-chain triglycerides (MCTs). You’ve probably heard of these. These types of oils are rapidly used for energy rather than stored as fat. So, many health experts believe this can help with weight loss.
4. Nuts (almonds, walnuts, pistachios, Brazil, etc.)
Nuts are high in healthy fats, protein, and fiber, which can help control hunger. Studies show that nuts like almonds may support weight loss when eaten in moderation.
5. Chia Seeds
These tiny seeds are rich in omega-3 fatty acids, fiber and protein. They are an excellent addition to a weight-loss diet as they help curb hunger and keep you satisfied until your next meal.
6. Flaxseeds
Like chia seeds, flaxseeds are high in fiber and omega-3 fatty acids. They help with digestion, reduce inflammation and can promote fat loss. However, if you have intestinal issues such as leaky gut or diverticulitis, these may not be the best option.
7. Fatty Fish (salmon, mackerel, sardines)
These fish are rich in omega-3 fatty acids and may help reduce belly fat. It has been shown that the fats from these fish can help improve metabolic rate and reduce inflammation, all of which support weight loss.
8. Grass-fed butter or ghee
Grass-fed butter contains conjugated linoleic acid (CLA), which has been shown to help reduce body fat; and ghee is a clarified butter with a higher smoke point, making it great for cooking. Corn-fed butter is less healthy because the fats in it come from the corn that is fed to the dairy cows. The nutrients and fats from the corn are transferred into the butter, cheese, etc…; and it affects their nutritional quality.
9. Full-fat Greek yogurt
Full-fat yogurt can help keep you feel fuller for longer. It’ also rich in healthy fats and protein, which promote fat-burning and muscle-building.
10. Dark chocolate (70% or higher)
Dark chocolate in moderation contains healthy fats and antioxidants. It can help curb cravings and improve metabolism to promote fat loss. In particular, women highly benefit from the daily consumption of dark chocolate. And some research has suggested dark chocolate can stimulate stem cell production while sleeping. You can read more about health benefits here.
Incorporating these fats into your diet can help with weight loss, especially when paired with a balanced diet and regular physical activity. Just be mindful of portion sizes!