Cook In The Kitchen: Your Guide To Healthy Fats

Trusted Health Products

Written By Sheryl Wright / Reviewed By Ray Spotts

While many people have been sheltering in place during these uncertain times, cooking more at home has become the new normal. It's fun discovering new flavors, new foods to try and to begin a healthier lifestyle.

Diet plays a key role, but knowing which foods are good for you and the ones that are not can be confusing, especially when it comes to fats. That's right; fat is not the enemy, and there is a large variety of healthy fats to add to your time in the kitchen.

Cooking With Oil

There are plenty of healthy oils to choose from in the diet, but the Rolls-Royce of them all is the healthiest olive oil you can find and one that is labeled "extra virgin." That means it is unrefined and made of the purest quality.

This amazing "fatty" oil is loaded with powerful antioxidants and also contains vitamins E and K. Studies have shown that the Mediterranean diet, which features olive oil, can reduce your risk of heart disease and stroke, help you maintain a slim physique, and may help reduce symptoms of rheumatoid arthritis.

Eating Fatty Fish

Salmon, sardines, trout and mackerel, and even albacore tuna in a can are just a few of the best fatty fishes to add to your dietary plan. These oily fish are not only delicious but naturally have a lot of omega-3 fatty acids, high protein, and other beneficial nutrients.

Meat, on the other hand, also contains fats, but those are highly saturated fats considered the bad fats. Oily fish are full of the good fats that keep your heart, brain, lungs, and circulation functioning properly. The American Heart Association (AHA) is on board and recommends eating fish at least two times a week, particularly fatty fish.

Eating Awesome Avocados

Avocados have become a popular topping on toast for breakfast at many celebrity tables, but you can do so much more with this incredible, edible fruit. The avocado is loaded with fat and calories but in a nutritious way. For instance, one study found that if you add avocados to your diet, you will reap the benefits with a flatter belly and slimmer body than those who don't eat avocados.

The green fleshy fruit is also packed with 40 percent more potassium than a banana. In addition, the avocado contains a monounsaturated fat called oleic acid, an omega-9 fatty acid. This acid can help lower your blood pressure, promote fat burning, help fight infection and cancer and help to prevent type 2 diabetes.

The creamy flavor and buttery texture of avocados make it an excellent choice when cooking. You can have avocado for breakfast, lunch, dinner, or even dessert. One of the greatest professional football quarterbacks, Tom Brady, enjoys treating himself to avocado ice cream.

Don’t Forget the Eggs

The humble egg has taken a lot of hits in the past for being high in fat, but new studies have discovered that whole eggs are extremely nutritious and versatile for cooking in the kitchen. The yolk is where all the good stuff is found, so don't opt for just egg whites.

One egg contains a whopping 212 milligrams of cholesterol, but this particular cholesterol does not affect the cholesterol in the blood of those who enjoy eating them, according to some studies. When you consume a single egg, you are doing your body a favor because this food is considered one of the most nutrient-dense foods in the universe.

Eggs are also high in protein and deliver a satisfying fullness as a meal. In other words, if you choose eggs over bagels for breakfast, your appetite will be suppressed, and you will eat less for the next 36 hours, says one interesting study.

Eggs can help you lose pounds and maintain a sleek physique. Let's face it, people of all ages are trying to exercise, eat right and maintain a healthy body during these challenging times. By having fun in the kitchen while cooking and preparing meals and snacks, it's important to know which fats are good for you and the bad fats to stay away from. Healthy fats also taste delicious and add much to mealtime.

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Written By:

Sheryl Wright is a freelance writer who specializes in digital marketing, inclusive business, and interior design. If she is not at home reading, she is at a farmers market or climbing in the Rockies. She currently lives in Nashville, TN, with her cat, Saturn.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at

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