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10 high-fat keto-friendly foods – high fat sources



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People, here we are, let's get into a secret: It's OK to eat fat However, the popularity of low carbohydrate diets such as keto has led to an increase in the popularity of high fat foods.

Although research into whether a high fat diet is effective is advisable many health professionals consume a lot of unsaturated and polyunsaturated fats, which lower our bad or LDL cholesterol, and in addition, polyunsaturated fats keep our brain and our cells healthy, and some evidence suggests that high-fat foods such as avocados

Even if you do not want to take a high-fat diet like keto to lose weight Many fat-packed whole foods Nutrients, like Vitamin K2, help keep blood healthy and fight off osteoporosis. Not only do you want to eat fatty, fatty foods, so this is not an excuse to get that bag of chips. Instead, there are 10 high-fat foods to eat.

1

Extra virgin olive oil

In addition to being a healthy fat for the heart, olive oil is loaded with polyphenols, according to Liz Weinandy, R. D. at Wexner Medical Center, Ohio State University. Ok, what are they and why do we want them? Polyphenols are chemicals that are found in plants and have been shown to reduce the risk of cancer and other chronic diseases and aid digestion.

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2

Brazil nuts

In general, nuts contain larger amounts of minerals than other foods, Weinandy says. Brazil nuts are particularly rich in selenium, which is important for our immune system and thyroid function, she says. Add two Brazil nuts to the snack times to meet your daily selenium needs.

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3

Pumpkin Seeds

"Pumpkin seeds are one of the best magnesium sources that most Americans can not get enough," says Weinandy Without Magnesium our blood sugar levels, muscles and blood pressure suffer.

Male adults should receive about 400 milligrams of magnesium daily. One ounce of pumpkin seeds provides about 168 mg.

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4

Safflower oil

Vegetable oils contain linoleic acid, which is not included in extra virgin olive oil. Our body relies on this polyunsaturated fat, which is only found in foods and is not made in our bodies to function normally. Try half and half with EVOO and safflower oil or grape seed oil for cooking and other oil needs, "says Weinandy.

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5

Avocados

] Avocados have a high content of monounsaturated fatty acids, which leads to good cholesterol and lowers blood pressure, and is a good source of fiber and potassium, says Lauren Popeck, RD of Orlando Health.

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6

Flaxseed

Normally remember to extract omega-3 fatty acids from fish, but flax is a major herbal source of nutrient, explains Popeck. Micronutrients from flax lignans help also, to reduce inflammation in your body.

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7

Sardines [19659009] Sardines

A four-ounce can provides 1.363 mg of omega-3 fatty acids and nearly 4,000 IU of vitamin D. Vitamin D helps your body absorb calcium for healthy bones and teeth, and it supports the immune system, says Popeck.

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8

Olives

Olives contain monounsaturated fats and fiber, both of which protect the heart. Popeck recommends hacking and adding salads, sauces and dressing.

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9

Walnuts

Another great vegetable source of omega-3 fatty acids, walnuts also contain fiber and protein. The combo is full and prevents blood sugar spikes, says Popeck.

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10

Almond butter

Almonds are a good source of vitamin E, a potent antioxidant that protects cells from damage, says Popeck. Add almond butter to smoothies, oatmeal or fruit bowls to increase the taste and maintain your nutrients.

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