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When people hear the word “fat”, they’re usually conditioned to think “no”. The simple truth, however, is that certain types of fats can actually make you skinnier and overall healthier.

I know, it sounds counter to what most of us are accustomed to, but the data doesn’t lie.

Your body relies on carbohydrates, protein, AND fats. At least the right types of fat.

Check out these 5 healthy fats that will actually help you lose weight and lead a healthier lifestyle.

1. Whole Eggs

Long standing tradition assumes that egg whites are the way to go here, mainly because the egg yolks are high in cholesterol and fat. This is true of course, but the notion that this is bad for you is a myth.
For example, a study conducted and published in the Journal of Agricultural and Food Chemistry found that regular egg consumption resulted in a reduced risk of cardiovascular disease and cancer.

Eggs - The Healthy Suggestions

It was noted that the primary factor was the eggs antioxidant properties, which contains abnormally high levels when compared to other foods.

I guess that’s why they call it “the incredible, edible, egg”!

2. Avocados

I’ve never been a huge fan of Avocados, but after doing a bit of research I have sort of changed my overall opinion. Avocados are rich in vitamins C, E, K and B-6, and also provide a healthy source of omega-3 fatty acids. You can typically find a good dose of Omega-3 fatty acids in foods like Walnuts, Flaxseeds, Salmon, and even chia seeds, and the benefits are enormous.

According to WebMD, they have been shown to help with everything from Rheumatoid Arthritis to depression, and can even help with ADHD symptoms.

3. Fatty Fish

No here’s something I actually DO like: Salmon. My wife and I have it at LEAST once a week, and for good reason.

Fish - The Healthy Suggestions

Just like with Avocados, Salmon is rich in Omega 3 fatty acids. It’s also an excellent source of protein, and has numerous health benefits, including: a reduction in the risk of heart disease, can help fight inflammation, and may protect brain health.

Other fatty fish include Sardines, Tuna, Cod, Rainbow Trout, and Atlantic Mackerel.
Just make sure you buy wild caught whenever possible, as farm raised fish tend to have lower nutritional value.

4. Nuts

Another healthy source of fat are nuts. Nuts contain a rich source of unsaturated fats like polyunsaturated and monounsaturated fat, as well as a healthy dose of Omega 3 fatty acids.

A good bit of research has been done on nuts, and they’ve been found to help benefit heart health and reduce the risks of dying early from heart disease and other causes.

According to SupplementCritique.com, brazil nuts have been shown to help increase testosterone levels. This is because they contain a huge dose of a chemical called Selenium, which plays a key role in the metabolism.

They also contain a big dose of Zinc, which has been shown to play a critical role in testosterone production.

5. Extra Virgin Olive Oil

Lastly, we have Extra Virgin Olive Oil. According to the USDA, one tablespoon of Extra Virgin olive oil contains a whopping 9.9 grams of monounsaturated fat, and 10.5 grams of polyunsaturated fat.

The benefits of this are enormous, and include a decreased risk of osteoporosis, lowered systolic and diastolic blood pressure levels, and even lowered cholesterol.

The next time you’re out to dinner, take a pass on the ranch or thousand island dressing and ask for olive oil and vinegar.

Your heart will thank you for it!


The only time you should be afraid of the word “fat” is when it is preceded by the word “trans” or “saturated”. These are the types of fats you want to avoid, primarily because that can increase disease risk, and negatively impact health overall. Stick with the healthy fats like polyunsaturated and monounsaturated whenever possible, and you’ll be well on your way to leading a much healthier lifestyle.

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