I’ve lost 98 pounds (sans drugs or surgery) with calorie counting, portion control and healthy food swaps. There’s a diet myth that says all fat is bad. Certain fats are essential to health and actually burn body fat. Ironic? Impossible? Nope. Good fats are fatty acids: omega-6, omega-3, GLA (gamma linolenic acids), ALA (alpha linolenic acids), MUFAs (monounsaturated fatty acids). These fats break down and are used for energy, says How Stuff Works. Bad fats–LDL (low density lipoprotein) cholesterol, saturated, transfat, hydrogenated–don’t break down. They just accumulate. If you want to burn that body fat or get your cholesterol down, here’s an A-Z list of good-fat foods to eat.
Avocados, anchovies, almonds, almond butter, almond milk, amaranth (one of the seven ancient grains). SixWise says eating these grains has been shown to lower cholesterol.
Black currant oil, borage seed oil, beans, buckwheat and barley (latter two are ancient grains). Brussels sprouts rank 7th on World’s Healthiest Foods’ list of top omega-3-rich foods.
Dark chocolate (70% or higher cacao), coconut oil, cauliflower
Dairy products from free-range, pasture-raised animals that aren’t fed commercial corn-based feed. Best sources are cheese, yogurt, milk.
Eggs from pasture-raised poultry, edamame (green soybeans), evening primrose oil
Milled flaxseed, flaxseed oil, wild-caught fish (not farm-raised), fish oil
Goat, goat milk, green peas (high in omega 3 as ALA–alpha-linolenic acids, says World’s Healthiest Foods).
Ice cream made from soy, yogurt or milk from free-range cows. Health lists top 10 healthiest commercial ice creams.
Juiced foods containing coconut oil other essential oils (described by Juicing for Life )
Kamut Khorosan (High in fatty acids, this is called high-energy wheat). Kashi 7-Grain Go Lean cereal
Lentils, lima beans
Lean meat from free range, pasture-raised animals, mackerel, millet (another ancient grain), miso (fermented tofu)
Olives, oats, oatmeal, canola oil
Pumpkin seeds, peanuts, pistachios, natural peanut butter
Quinoa (ancient grain)
Wild rice, rye (ancient grain)
Sustainable, wild-caught seafood, Alaskan salmon, shrimp, sunflower seeds, sesame seeds, sardines, spelt (ancient grain
Tofu, tahini (sesame seed spread)
Unbleached, unprocessed, unhulled grains, unprocessed meats, dairy
Sea vegetables like kelp and wakame help break down cholesterol, World’s Healthiest Foods explains.
Walnuts, winter squash
Extra virgin olive oil
Yogurt, yellowfin tuna
Eat your way to thin and trim with these healthy fat foods.