What Foods High in Saturated Fats are Good For Us?

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The media and the fat loss industry have been biased about the facts and myths regarding saturated fats. But to avoid confusion, we have clearly explained it in our previous article why saturated fats are good for you.
Because of those myths, some people who are health and fitness conscious misguidedly think that they should avoid foods high in fatty acids to prevent risk of heart disease, without even knowing about the bad effects of low-fat diet.
Saturated fats, one of the three component of fatty acids, have lots of beneficial effects for our health. It never goes rancid when heated. It is highly stable because all the carbon-atom linkages are saturated with hydrogen. These fats are straight in form and they are packed together naturally to form as solid at room temperature.

The Following are the Foods High in Saturated Fats:

Grass-fed Meats
Different types of meat have a certain amount of saturated fat. Beef, pork, and other poultry products are a good source of high-quality protein. Most of the saturated fat found in grass-fed meats helps in decreasing the risk of heart diseases by lowering the LDL (bad) cholesterol or reducing the ratio of total cholesterol to HDL (good) cholesterol. The right choice of fresh grass-fed meats will also supply significant nutrients such as zinc, iron and B vitamins.
Dairy Products
An example of dairy products with high saturated fats are, sour cream, whole-milk cheese, whole-milk-and-saturated-fatswhole milk, and butter. Cheese is packed with protein and fats while the butter contains significant amounts of saturated fats which helps your body to absorb the healthy nutrients you get from vegetables.
Healthy Oil
There are several healthy oils from plants that are also high in saturated fats such as coconut oil and other tropical oils like palm oils.
Most people erroneously judged coconut oil as dangerous to their health because of its high saturated fat content. It is true that it is packed with saturated fats, and as a matter of fact, it has a lot of beneficial effects on heart diseases. More than 50% of its saturated fat is lauric acid, that helps boost and balance both LDL and HDL cholesterol in your body. The saturated fats in coconut oil have no connection with bad effects on blood cholesterol levels.
The extra virgin olive oil is rich in antioxidant. It has a golden yellow color which indicates that it is made from fully ripened olives. Olive oil is the safest vegetable oil you can use for cooking but it must not be taken excessively just like any other oils. It has a long chain fatty acids that will build up body fat compared to short and medium chain fatty acids. It contains 10% omega-6 linoleic acid which is not good to take excessively whether it is rancid or not.
Eggs
They are known to contain a lot of essential vitamins and minerals per calorie. It is one of the best sources of choline that helps in breaking down fat for energy. It also provides zeaxanthin,egg-whites-from-eggs antioxidants.
Egg whites, specifically, are a good source of lean protein. It is low in calories so there is nothing to worry about if you consume it excessively.
Eggs are also known to be high in cholesterol and fat but it has no connection with heart disease.
Processed foods are also high in saturated fats, therefore, they are not recommended for healthy diet and must be avoided.

Above are good examples of foods with saturated fats that are good for us. Always keep in mind that consuming fats must also be moderated, it must be well balanced along with protein and carbs.

Below are the helpful related articles about saturated fats:

Saturated Fats and Cholesterol Facts

In our previous article, there were some theories about saturated fats believed to be the major cause of heart diseases, but was proven wrong. We have discussed about the most startling question on how saturated fat is good for you. It is true that some fats are not good for us, so you need to know what type or kind of fats are beneficial for your body and how it had been linked to cholesterol.

Medical studies have confirmed that high cholesterol levels in the body can increase a life span. This may sound surprising, but it is the hidden truth about cholesterol. Cholesterol is a natural healing substance that helps repair the damages, irritations, caused by free radicals and viruses in our body.
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Saturated fats and cholesterol plays a vital role in our body system. To better understand their importance, we will discuss about the benefits of saturated fats and cholesterol.

There are three classifications of fatty acids, these are the saturated fats, monounsaturated fats and polyunsaturated fats. Each of them work differently and has different effects according to the number of hydrogen atoms, especially when heated or when used in cooking.

Too much polyunsaturated fatty acids in the diet will create an imbalance that can hinder with the production of the significant prostaglandins. It will increase the risks of inflamm

margarine-may-lead-to-diabetes

Consuming excess amount of margarine may lead to diabetes.

ation, high blood pressure, cancer, weight gain and most of all there are more dangerous diseases that you will probably encounter. If this happens, polyunsaturated fatty acids replaces saturated fatty acids in the cell membrane, the serum cholesterol levels may go down temporarily.

How Cholesterol Protects Your Body Against Heart Disease, Cancer and other diseases?

When the saturated fats and the polyunsaturated fats are in imbalance, cholesterol will then work and act as a precursor to vital corticosteroids. It is a hormone that will help you deal with stress and protect your body against heart disease and cancer.

Cholesterol also acts as an antioxidant that protects the body against free radical damage that also leads to heart disease and cancer.

It is needed for proper function of serotonin (body’s natural chemical) receptors in the brain. Low cholesterol levels have been connected to hostile behavior, depression and suicidal tendencies.

Dietary cholesterol furthermore plays a significant role in maintaining the health of the intestinal wall. This is why low-cholesterol vegetarian diets can lead to leaky gut syndrome and other intestinal disorders.

Saturated fats and cholesterol are not the cause of heart disease or any other health risks. As a matter of fact, it works as an antioxidant weapon against free radicals in the blood, and restore substance that helps mend arterial damage. Choosing the appropriate fats and oils is extremely important. It must be chosen with care. Avoid all processed foods, instead, use healthy oils such as cold pressed virgin coconut oil to assure that you using the nourishing food for you and your family.

Does a High Fat Diet for Weight Loss Really Work?

There is a huge misconception about the effects of high fat diet for weight loss and health. People are afraid to consume foods high in fat because they think that it may lead to heart disease, due to high cholesterol levels. Some people struggle to find the proper diet to help them lose weight and some are following the wrong type such as low-fat diet.

Fat is very essential for our health because it is a vital source of fuel for our body. It is one of the most important nutrients needed by your body, which you may have overlooked when you are into any typical diet plan.

It is not the amount of fats you consume that triggers health risks, but it is actually the “type” of fats you eat. Therefore, not all fats are equal and not all fats are bad for you. A good example of fats that you can comfortably consume are saturated fats, monounsaturated fats and polyunsaturated fats while the type of fats that you should avoid are trans fats. To avoid trans fats, you must stay away from any processed foods and junk foods, or you must check the labels of the products before putting it on your grocery cart.
Furthermore, check out this post about why saturated fat is good for you.

8 Reasons to Why Eating Foods with Healthy Fats are Effective for Weight Loss

  • Fats are one of the important nutrients in your diet for better weight control.extra virgin oil
  • Consuming healthy fats will make you feel fuller. It is a good way to lose weight without the feeling of being hungry all the time, because healthy fats can help boost your metabolism for effective weight loss.
  • It will not only help you lose weight, but it will also preserve or even boost lean mass.
  • Healthy Fats will make it easier to access the fat in your body for energy use.
  • Healthy Fats are needed for cell maintenance, to regenerate and heal and also for the body to function properly
  • It permits fat-soluble vitamins and antioxidant to be absorbed from your digestive system into your bloodstream to be used by the body.
  • Some fats help fight inflammation that triggers premature aging and other diseases.
  • Consuming lesser carbohydrates provide the best results for weight loss and blood sugar control.

4 Reasons Why You Should NOT Avoid Foods High in Fats

  • Avoiding foods high in fats may result to overeating refined carbohydrates and sugar that will increase your total calorie intake.
  • Following a low-fat diet will give you a lot of complex carbs and lesser fats that do not really help in losing weight.
  • Excluding fat in your diet will result to more health issues such as compromised testosterone levels, heart disease, diabetes, depression, cancer and other diseases.
  • For a better understanding, check out the health effects of low-fat diet.

3 Examples of HEALTHY Foods High in Fats

Avocados
Most of the fat found in avocados are monounsaturated. They are heart-healthy fat that lowersavocado for weight loss bad cholesterols and raises the good cholesterol level. It also helps in reducing inflammation. Avocados act as a nutrient booster because it contains a lot of antioxidant, vitamins and mineral. It is also considered as one of the super foods for supreme health and longevity.

Coconut Oil
One of the food that is high in fatty acids is coconut oil. It is high in saturated fatty acids that promotes good health and it contributes a lot to potential weight loss.
Coconut oil can be extracted from coconut meat and it can be used for cooking, a good olive oil alternative. You can also add it to your morning coffee and or any other milk drinks.
Easy Recipe:
Check out this post for more information about how coconut oil helps you lose weight.

Dark chocolate
Dark chocolate is one of the healthiest foods you can consume without any fear. It contains a lot of nutrition in the form of monounsaturated fats like oleic acid and some saturated fats. It also helps in lowering your blood pressure and as well as cholesterol. These healthy fats are important for the brain functionality and to improve your immune system. Consuming dark chocolates is smarter for effective weight loss.

3 Examples of UNHEALTHY Foods High in Fats (Must Avoid)

Deep Fried Foods
Deep fried foods are high in fat and calories, most of the nutrients naturally found in these Deep fried spring chicken in golden lemon batter with saladfoods are robbed after deep frying. Most trans fats are found in vegetable oil which are partially hydrogenated, so it is best to use olive oil or coconut oil for frying.

Fast Foods
Sometimes when we are not home and we are really hungry, dining in at fast food chains is our last option in order to get some food. High amounts of trans fat can be found in tempting fast foods such as French fries, pot pies, hotcakes, burgers and other fast food from popular chains.

Cookies and Crackers
These are commercially prepared foods. Make it a habit to check the labels of these processed foods and make sure that it has a very low trans fat content. But as much as possible, you must avoid these.

There is a bit of confusion about how saturated fats and trans fats affects our health. Check out this post to learn more about saturated fats and trans fats.

Consuming fats, as long as it is healthy fats, won’t make you fat, instead it is more beneficial for your health.

A moderate intake of healthy monounsaturated and polyunsaturated fats is one of the secrets on how to balance your cholesterol levels. Polyunsaturated fats provide both good and bad cholesterol, thus it must be taken moderately to avoid any heart related diseases.

The bottom line is, choosing and eating the appropriate foods high in healthy fats are recommended AND it must not be taken excessively.

In this article, we have discussed about the following:

8 Reasons to Why Eating Foods with Healthy Fats are Effective for Weight Loss
4 Reasons Why You Should NOT Avoid Foods High in Fats
3 Examples of HEALTHY Foods High in Fats
3 Examples of UNHEALTHY Foods High in Fats (Must Avoid)

Can Paleo Meal Plans Help You Lose Weight?

Paleo diet has become a talked about diet these days. People who are into this type of diet claim to have a healthy, lean and well-toned body. A lot of people have also lost a lot of weight, mostly fat. Out of curiosity, if you have searched more about Paleo meal plans and how it will benefit your health and most importantly, if it is really possible for you to lose weight. Some of you may be looking to lose fat and to have a fit body. If you are tired of your usual, boring diet plan and have not seen any major improvements, then it is time to look for something new and worthwhile. A challenging and fun way to make the most out of your diet plan is to implement the Paleo diet. In paleo, you will get a lot of healthy benefits for your body. There are tons of useful and valuable Paleo books that may assist you with your Paleo diet and lifestyle. When starting out on a Paleo Diet, there are certain foods that you should avoid such as grains, dairy, sugar and legumes. By doing this, you are taking all processed foods out of your diet. Grains have a good and bad factor. It is full of carbohydrates which are not good for losing fat. It also increases the blood sugar in your body system that will make you fat and diabetic, especially if eaten in excess. Grains have nutritional aspects such as vitamins and minerals, but instead of eating grains, try to eat vegetables as they are denser in these essential nutrients. Paleo diet means eating wild-caught sea foods, grass-fed beef, pastured pork, free-range chicken, organic vegetables, organic fruits and as well as healthy fats which can be obtained from coconut oil.

Choosing the Appropriate Paleo Meal Plans

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Almonds: Perfect Paleo treat.

Paleo meal plans are effective for a long lasting fat loss and for maintaining good health. A perfect Paleo meal plan will also include lean proteins from grass-fed animals, free range or wild, nutrients from vegetables and healthy fats from avocados or coconut oil. Preparing your food purely with those recommended types will help you lose unwanted body fat without experiencing hunger pangs all the time. When you are on Paleo diet, you will be eating a lot of fresh vegetables but less fruits (initially) to see the most effective results in the least amount of time. This will help in changing your metabolic rate to boost the fat burning process.

Examples of Foods allowed on Paleo Diet

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The chart shows the basic examples and ideas on what kinds of food items you can have when you are doing the Paleo diet. If you see these basic examples above, they are affordable and can easily be found in the market. Other than these, there are thousands of high quality recommended nutritious foods to choose from. There are endless possibilities when creating a Paleo meal. Start listing the required foods for your grocery shopping list. Here are the recommended books that can help you with the Paleo diet food lists: The Primal Blueprint, The Paleo Solution and The Practical Paleo.

Is Saturated Fat Good For You?

There were numerous studies that were conducted, trying to prove that a diet high in saturated fat intake may be linked to health risks. The majority of these studies failed and lack proven, legitimate results.
Most people falsely believe that saturated fat contributes to a risk for heart disease, because of those so called “facts” which were actually a hypothesis.
Back in the 1950’s, Ancel Keys published an article blaming fat intake for the heart disease problems. Researchers looked at Ancel Keys’ data and found out that he did not include any other factors in his study such as stress factors, sugar intake, smoking rates, exercise frequency and or other lifestyle factors which we now know are the leading cause of heart disease.

Is saturated fat good for you and your health?

Several tribes in Africa eat a high amount of saturated fat in their diet, yet they are free of heart disease, diabetes and they have low body fat levels. Most critics have said that it is related to their genetics, which is noted to be false. As a matter of fact, those tribesmen who moved to the urban areas and started eating the way modern people eat, have higher risk factors for heart disease, like a large part of the western/modern population.
Now, let’s observe how pacific islanders eat as well. Pacific islanders consume a lot of saturated fats from tropical fats such as coconut, cocoa and palm. Even then, they are very lean and they are free from any heart disease. Pacific islanders who have moved out of their islands and have adopted a typical western diet have dramatically increased their heart disease risks.
The true proven facts about saturated fats is that, when it is consumed in high quantities, it will increase your LDL bad cholesterol, but it also increases your HDL good cholesterol even more. Saturated fats will definitely improve your overall cholesterol ratio which is the major factor when determining heart health.

Is saturated fats good for you? – Favorable Facts

Saturated fat can be in the form of three different types of fatty acids, that are required by our body for good health. These fatty acids are lauric acid, palmitic acid and stearic acid.
Lauric acid is the healthiest saturated fat in the world. Tropical oils are a good source example of lauric acid which are commonly found in coconut and palm. It helps in increasing your HDL good cholesterol levels and it is also known that it has a powerful immunity boosting effects. They also enhance metabolism.
Palmitic acid one of the major components of saturated fat. It also aids in increasing your HDL good cholesterol and it does not increase the LDL (bad) cholesterol. Both HDL and LDL cholesterol are natural and beneficial in our body which will not harm your health.
Stearic acid is never linked to any heart disease risks. It is natural and beneficial to your health. As a matter of fact, your liver breaks down Stearic acid into a monounsaturated fat called Oleic acid. The oleic acid is the same type of fat that is found in the heart-friendly olive oil.
Saturated fat is a natural substance that is found to be good for your health, and essential for its function, as the cell membranes are made out of saturated fat. Also a huge portion of our brain is made of fat. It is not a deadly risk factor as it has been made out to be in the last few decades. It has a lot of good benefits for your body and it may also help you lose weight and have a lean body.
A very good example of a food with saturated fat, you can add to your diet to assist you in losing weight is, organic coconut oil or cold pressed virgin coconut oil.

How Does Coconut Oil Help You Lose Weight?

Coconut is one of the best sources of good fiber and various nutrients. Every part of the coconut, such as the coconut water, milk, flesh and oil contain various health benefits for our body.

Coconut oil is one of the most nutritious parts of coconut that makes it popular all over the world and it has recently been proven effective in medical terms. It is a healthy fat that contains 92% saturated fat that is why it is considered as the healthiest oil on the planet. This is made up of the medium-chain fatty acid, lauric acid, which aids in enhancing metabolism, which in turn assists with fat loss. Adding a good amount of healthy fats in your diet will help process the required nutrients and vitamins in your body.

Benefits of Coconut Oil for Good Health and Weight Loss

* Coconut oil is made up of medium-chain fatty acids. It is effective at increasing your metabolism. It provides you more energy and keeps you active. Consuming at least two tablespoons of organic coconut oil per day helps burn more kilojoules/calories which is a good way to lose weight effectively.

* It helps promote a lean body. The medium-chain fatty acids are burned for energy purpose and it is not stored in your fat storage compared to long-chain fatty acids. Does coconut oil help you lose weight and or control it? To help control your weight, add one teaspoon of coconut oil to your diet meal plan. This should be supplemented with regular workout.

* It helps relieve digestion issues. Coconut oil contains fatty acids that help eliminate harmful micro bacteria in our body that causes digestive disorder. It detoxifies your digestive tract and nourishes all the cells in your body in a naturally.

* It is a good appetite suppressant. Coconut oil helps in reducing your hunger and food cravings. Adding it to your diet before or after meals, makes you feel satisfied or full without over eating. It also reduces your calorie intake which makes it more beneficial for your health.

* Helps stop sugar craving. It has a positive effect in controlling your blood sugar and insulin. It helps in managing type 2 Diabetes that leads to obesity and heart diseases. Good fats from coconut oil can easily be absorbed or digested into the cells which are converted into energy efficiently. When your metabolism increases, it will improve the function of insulin that will help in losing weight.

* It helps support body immunity. Coconut oil contains antibacterial properties that fight viruses in your body and helps boost your immune system.

It is important to choose the right kind of coconut oil. It must be organic and cold pressed virgin coconut oil. Including it in your diet permanently will help maintain your figure and will allow you to enjoy your favorite foods at the same time. You don’t need to worry about your calorie count anymore because the healthy fat, if supplemented as part of a healthy Paleo/Primal diet.