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Healthy Fat

Tighten Stomach with Natural Healthy Fats

The closer a food is to its natural state, the better it is for you.  Most health and fitness professionals recommend you eat fresh fruits and vegetables and stay away from fats, particularly saturated fats should be avoided at all times.  However, the truth is you do not need to avoid dietary fats if you make the healthy natural choices and burn more calories in physical activity than you consume.  Following is a list of some of the healthy fatty foods to enjoy.

Healthy Fats to Enjoy

• Avocados - The fat in avocados is about 60% monounsaturated, 25% saturated, and 15% polyunsaturated.  Avocados are healthy natural food that provides many nutrients, fiber and healthy fats.

• Coconut fat - Coconut fat is a healthy natural saturated fat, this is a surprising fact  to most people. The sources of coconut fat are coconut milk,  coconut oil, and fresh coconut. Coconut oil is excellent for cooking, baking and stir-frying.  Most health and fitness professionals are convinced that tropical oils are unhealthy.  A big portion of natural food supply on earth is composed of saturated fats, substances for humans to eat.  It is only when we take natural food and put it through different kinds of chemical processing that it becomes unhealthy.

• Non-hydrogenated palm oil is highly saturated and healthy tropical oil.

• Extra virgin olive oil - Olive oil is about 70% monounsaturated, 16% saturated, and 14% polyunsaturated.  Extra virgin olive oil that comes from the first pressing of the olives, has an abundance of antioxidants.  Olive oil is one of the healthiest choices for liquid oils.  Combine a small amount of olive oil with vinegar to make salad dressing, this is much healthier than store bought salad dressings.

• Dark chocolate - The cocoa bean is a concentrated source of antioxidants. The fat portion of the cocoa bean, cocoa butter is a healthy natural fat, composed of about 58% saturated fat, 38% monounsaturated fat, and 4% polyunsaturated fat.  Dark chocolates are about 50% cocoa,  milk chocolates are about 30% cocoa,  the remainder are milk fat, sugar and corn sweeteners.  Get high quality dark chocolate that has cocoa content between 65% - 80%.  A dark chocolate with cocoa content in this range will contain mostly cocoa and little sugar, it has a creamy texture with sweet taste.  Although dark chocolate can be a healthy treat, it is high in calorie, so keeping it to one or two square.

• Fish such as wild salmon, sardines, mackerel, herring and trout.  Most fish or seafood is good sources of natural omega-3 polyunsaturated fats, but the fish listed here are the best sources of omega-3.

• Nuts - walnuts, almonds, peanuts, and cashews are good sources of healthy unprocessed fats, minerals and other nutrients.  Almonds and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed  polyunsaturated fats, including omega-3.  Get raw or roasted nuts, and avoid nuts that are cooked in oil.

• Seeds - sunflower seeds, pumpkin seeds, sesame seeds, flax seeds, etc. All of these seeds are great  sources of natural unprocessed healthy fats.  Studies shown that flax seeds has omega-3 content. Fresh flax seed could be added to salad and yogurt.

• The fat in organically raised animals - This is the area where most people have been misinformed.  Animal fat is good for us if it came from a healthy animal.  Human beings have flourished on animal fats for hundreds of years.  Unfortunately, animal products today come from animals which fattened up with hormones, and fed with unnatural feed.  Choose organically raised meats, eggs, and dairy.

This article has shed some light on the truth about dietary fats and brings about their importance in a healthy diet.  This is simply a guide to show a healthy diet including the healthy saturated fats is important to overall health.

About the Author

Rita is an online products reviewer. Learn more about how to get a six pack abs by visiting Tighten Stomach to Get Great Abs

How Many Of You Have A Portion - Conrolled, Healthy- Saturated Fat Rich Diet Percentage Wise?

Diets rich in saturated fat, animal protein and vegetable fruit and nut nutrients are healthy for omnivorous humans

How many of you do this?

It's the Trans fat you have to avoid not Saturated fat! Saturated fat is actually the prefered fat for your heart!! When you don't eat enough saturated fat your body makes it from the excess carbohydrates and protein. Your body wants and needs plenty of saturated fat. The majority of the fat in your diet should be Saturated fat some monounsaturated fat and only small amounts of the polyunsaturated fats. Your body does not like damaged fats like Trans fats or any fats heated to high temperatures.

Trans Fats - Don't just read the nutrition label. The food company will lie and say zero Trans fats. You have to read the ingredients listed on the labels. If it says Partially hydrogenated or Hydrogenated fat....it has Trans fats! (Apperently there is a loop hole in the law if the trans fat is less than .5mg per serving legally food companies can say zero trans fats...even though it's not really zero trans fats.)

Saturated fat helps prevents coronary artery disease.

http://www.ajcn.org/cgi/content/full/80/5/1102

http://www.ajcn.org/cgi/content/abstract/80/5/1175?ijkey=e4610ec5427b8118b39ec347e078d34a367efd11&keytype2=tf_ipsecsha

http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1208952

http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=9417007

http://www.pslgroup.com/dg/10786A.htm

http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=PubMed&list_uids=12113629&dopt=AbstractPlus

http://care.diabetesjournals.org/cgi/content/abstract/18/1/10

http://www.ajconline.org/medline/record/MDLN.11078235

http://www.ajcn.org/cgi/content/abstract/65/4/1027

http://www.ajcn.org/cgi/content/abstract/67/5/828?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=saturated+fat&andorexactfulltext=and&searchid=1&FIRSTINDEX=10&sortspec=relevance&resourcetype=HWCIT

http://jn.nutrition.org/cgi/content/abstract/134/10/2517

http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=ShowDetailView&TermToSearch=11606787&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVAbstractPlusDrugs2

People are just wasting their money and destroying their health taking statins.

Finally, some truth emerges to battle the ludicrous recommendations given in 2002 by the "expert" Food & Nutrition Board, when they gave the following misguided statement: "Saturated fats and dietary cholesterol have no known beneficial role in preventing chronic disease and are not required at any level in the diet."

This is a bunch of hogwash that has been harming your health and your loved ones for the last 30 years.

If someone is giving you grief about your contention saturated fat is actually healthy for you, please refer them to this article in one of the world's top nutritional journals that will turn their argument upside down. http://www.ajcn.org/cgi/content/full/80/3/550

So the bottom line is not to let any conventional "experts" give you any nonsense about saturated fat. You can refer them to this landmark article and show them that saturated fats are essential parts of all body tissues and are:

A major part of the phospholipid component of cell membranes
SATURATED FAT is the preferred fuel for the heart
Used as a source of fuel during energy expenditure
Actually increases HDL concentrations
Modulator genetic regulation and prevent cancer (butyric acid)
Useful antiviral agents (caprylic acid)
Effective as an anticaries, antiplaque and anti fungal agents (lauric acid)
Useful to actually lower cholesterol levels (palmitic and stearic acids)
Beneficial effects on thrombogenic and atherogenic risk factors (stearic acid)

Low-Fat Diet Raises Bad Cholesterol
Mounting evidence has suggested that low-fat diets, even those filled with fruit and vegetables, have raised plasma levels of oxidized LDL cholesterol, the "bad" cholesterol.

A study was performed to explore how changes in the diet affected LDL levels.

Participants of the study included 37 healthy women placed on two different diets. Both diets were low in total and saturated fats, however one diet was low in vegetables and the other was high in vegetables, berries and fruit.

The study revealed that those on the low-fat, low-vegetable diet had increased LDL blood levels of 27 percent and 19 percent in the low-fat, high-vegetable diet.

Both of the diets were shown to have small, yet significant, decreases in HDL, the "good" cholesterol.

Researchers attributed the increase in LDL levels as a response to an increase of a protein called lipoprotein (a) or LP(a) in the diets. Saturated fat lowers Lp(a) levels.

http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=pubmed&dopt=AbstractPlus&list_uids=14739118

One study showed significant increases in Lp(a) levels of subjects consuming diets high in trans fats, but not in those consuming high levels of saturated fats (J Lipid Res 1992 Oct;33(10):1493-501). As a matter of fact, Dr. Mary Enig maintains that saturated fats actually LOWER Lp(a) levels.

http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=PubMed&list_uids=1431574&dopt=AbstractPlus

Xocai Healthy Chocolate - ABC4 News Low Fat Chocolate

Low-calorie, low-fat morning... or dessert
Healthy ingredients come together to make a tasty dessert. Now that summer is here, many of us want healthy, low-calorie and low-fat meals or treats to maintain our swimsuit bodies.