ALWAYS, when eaten with the right foods…
For decades, fat has been viewed as the “danger” food. Carbs, sugar, and artificial ingredients have become more and more prevalent, but all that mattered was that we cut back on the fat from our diets. Thankfully, recent studies have proven that fat is actually a necessary part of our diets, and is actually healthier than carbs and sugar. Finally, we can go back to eating normal, healthy food the way we were meant to.
According to a recent study, this means eating more high-fat foods–provided, of course, that they’re primarily unsaturated fats!
Unsaturated fats are the kind that come from plant sources, including, but not limited to:
- Avocadoes
- Coconuts
- Olive oil
- Nuts
- Seeds
- Sesame seed oil
- and the list goes on…
These unsaturated fats are known to be heart-smart, which is why dieticians, fitness trainers, and nutritionists always recommend adding them to your diet in place of the less healthy saturated fats (and terrible trans fats).
Now, thanks to a meta-analysis published in the Annals of Internal Medicine, it looks like a diet high in unsaturated fats can actually be a HEALTHIER diet than a low- or moderate-fat diet.
The meta-analysis examined previous studies on the correlation between high fat diets and disease. The researchers found that diets high in unsaturated fat were linked with lower disease outcomes. Those who followed a Mediterranean diet were far healthier than others, regardless of the high fat content of their diet. The risk of chronic illness drastically decreased among those who consumed a high-fat diet.
READ MORE: How Do Fat Cells Die?
As this study proves, the Mediterranean diet may be the key to a long and happy life! Those who followed this diet had a much lower risk of metabolic disorders, breast cancer, and cardiovascular disease than those who followed other diets.
Does this mean you can go ahead and eat all the fat you want? Well, a high fat diet can be good for you, but there are a few rules you need to follow:
- More unsaturated fat — The ratio of saturated to unsaturated fat should always be heavily tipped in favor of the unsaturated fat. This means you should consume a lot of plant-based fats instead of a lot of animal-based fats.
- High legume intake — The high fiber content of legumes can help to balance out digestion and reduce risk of health disorders.
- More fruits and veggies — Raw foods are loaded in not just fiber, but also vitamins, minerals, and antioxidants. All of these combine to improve your overall health significantly.
- High cereal and grain intake — Particularly whole, healthy grains like quinoa, barley, brown rice, and amaranth. The more ancient and whole grains consumed, the better!
- Moderate dairy intake — Some saturated fat is good for you, meaning certain dairy products are essential for a healthy diet. However, it’s vital to limit the amount of dairy you consume.
- Low meat consumption — A Mediterranean diet contains very little in the way of red meat and meat products, both of which tend to be high in saturated fat.
- High fish consumption — A large part of the Mediterranean protein comes from fish of all types. Fish is packed with Omega-3 fatty acids that can seriously reduce your risk of heart disease, chronic illness, and most health problems.
- Moderate red wine intake — A glass of red wine a day keeps the doctor away! Moderate red wine intake has been linked to reduced risks of cardiovascular and metabolic diseases, making it a great addition to your new, healthier high fat diet!
