Coach Health and Wellness Long-Term Wellness Melissa Ray Crispell

7 High Fat Foods That Are Actually Good For You!

Written by Melissa Crispell

Key nutrients in a skin care conscience diet or a weight loss program are essential fatty acids like Omega 3s & Omega 6s – these are the building blocks of healthy cells.  Good fats help produce the skin’s natural oil barrier.  This is critical in keeping skin hydrated plumper, and younger looking.

People started eating more sugar, refined carbs, and processed foods when fats were demonized – surprising that people have become fatter and sicker at an alarming rate?  Not at all! Thankfully, times are changing.  Studies now show that good fats aren’t as horrible as they were made out to be.  Check out these 7 foods that are incredibly healthy and more importantly nutritious:

1)     Avocados

Most fruits primarily contain carbs but avocados are loaded with fats. Avocadoes are about 77% fat – makes them higher in fat than most animal foods. Oleic acid, a monounsaturated fat, is the main fatty acid.  This is also the primary fatty acid in olive oil.

2)     Extra Virgin Olive Oil (EVOO as most of you know it)

An essential component of the Mediterranean Diet is loaded with powerful antioxidants along with Vitamins E and K.  Antioxidants help reduce inflammation and can be highly effective at improving your heart health.

3)     Coconuts

The richest source of saturated fat on the planet is the coconut and coconut oil. Consisting mainly of medium-chain fatty acids, unlike other fats, these are metabolized differently by going straight to the liver and can be turned into ketone bodies.  This has been shown to help you lose belly fat.

4)     Full-Fat Yogurt

Real, full-fat yogurt is super for you!  Not only does it have a high-fat content but it also has probiotic bacteria, which are great for your gut health. Studies have shown that yogurt can lead to major improvements in your digestive tract. Be careful of the yogurt on the grocer’s shelf.  Most of it is loaded with sugar and is low fat…this is not the good stuff! Choose the real, full-fat yogurt by reading the label.

5)     Cha-Cha Chia Seeds

Not normally thought of as fatty but just one (1) ounce of chia seeds has about 9 grams of fat.  Chia seeds are high in the good fats and omega 3s. They’re loaded with fiber and minerals and are a nutritious high-fat plant food.

6)     Fatty Fish

Most of us can agree that fatty fish like salmon and trout are healthy. They’re loaded with heart healthy omega 3s and high quality protein. Studies show that people that have a high omega index have a lower risk for heart disease, dementia, and other common diseases.  If you just don’t like fish you can look for a fish oil supplement that has been distilled under nitrogen (this prevents rancidity) to get the same benefit.

7)     Eggs

“The incredible, edible, egg!” One of the most nutrient dense foods possible is chock full of vitamins and minerals. They have just a little bit of about every nutrient we need.  Eggs contribute to our sulfur pool, which in turn lowers our homocysteine.   They have a powerful antioxidant that helps protect our eyes and are rich in the brain food choline. Because they are so protein packed they are a natural weight loss friendly food.

It’s all about choices folks.  With better information we make better choices. Our overall health is a direct result of our personal choices – let’s make good ones.

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About the author


Melissa Crispell

Melissa Crispell is a Certified Nutrition Specialist, Certified Natural Health Provider, Certified Lifestyle Educator, Certified Wellness Coach, and Acupuncture Detoxification Specialist. She has served over 7 years as a Clinical Training Specialist for an industry leading nutraceutical and delayed allergy lab, teaching physicians and providers all over the world how to grow their functional medicine practice using medical grade supplements and functional immunology. Melissa has been published in national sydicated medical journals and magazines and is a highly sought-after speaker and member Health Studies Collegium Speakers Bureau. Melissa’s mission is to empower people of all health statuses to take control of their wellness journey. Melissa believes that when we have better information we make better choices. One-on-one and group coaching sessions are available.  Please visit her Facebook Page and watch her show Fork It Friday every Friday at 10am est.