High Fat Foods that are good for you: Part 2

In the previous blog entry we said that not that long ago fat was demonized to such an extent it was replaced in many diets - but that has led to people eating more sugar, refined carbohydrates and processed meals.
As a result, the whole world is becoming fatter, with obesity one of the major killers of our species. But times are changing, Studies are now showing that "sugar" is the real evil here, and in fact fat, including some saturated fat, is not the devil it was made out to be.
We should say at this point that "trans-fat" is still the one to avoid though. In moderation of course, but as a treat only.

Here are three more high fat foods that are good for you.

Whole eggs
These used to be considered unhealthy because the yolks are high in cholesterol and fat. In fact, a single egg contains 212mg of cholesterol, which is 71% of the recommended daily intake. 62% of the calories in whole eggs are from fat.

However, new studies have shown that cholesterol in eggs does not affect the cholesterol in the blood, at least not in the majority of people.  So we are left with one of the most nutrient-dense foods on the planet.

Whole eggs are loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need. They even contain powerful antioxidants that protect the eyes, and lots of Choline, a brain nutrient that 90% of people do not get enough of.

They are fulfilling and high in protein, which makes them a weight-loss friendly good. Despite being high in fat, people who replace a grain-based breakfast (cereals) with eggs end up eating fewer calories and losing weight.

The best eggs are Omega-3-enriched or pastured. Most of the nutrients are found in the yolk.

Fatty Fish
One of the few animal products that most people agree is healthy is fatty fish. This includes fish like Salmon, Trout, Mackeral, Sardines and Herring.  These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins, and all sorts of important nutrients.

Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia and all sorts of common diseases.

If you cannot (or wont) eat fish, then you can take a fish-liver-oil supplement, as these contain the Omega 3 necessary. But naturally, the better source comes from the fish itself.

Astonishingly, interest in the health benefits of oily fish started when researchers observed that Eskimos, who mainly eat oily fish, had fewer than average heart attacks and strokes. This fish diet, and it is recommended you have at least two portions of oily fish a week, can help against cardiovascular disease, prostate cancer, age-related vision loss and dementia too.

Nuts
Yes, nuts are high in fat, and definitely high in calories. But they are high in healthy fats and fibre, and are a good plant-based source of protein. A small handful every day is terrific - just don't eat whole packets!!

Nuts are also high in Vitamin E, as well as magnesium, a mineral that most people do not get enough of.  Studies show that people who eat nuts tend to be healthier.

Nuts contain antioxidants known as polyphenols, which may protect your cells and "bad" LDL cholesterol from damage caused by free radicals

Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body does not absorb all the calories in nuts.

Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with Type 2 Diabetes and metabolic syndrome include nuts in their diet.