Eating fat can be heart-healthy if you pick the right kind. Too many of us cut fat willy-nilly and replace it with refined carbs, so we miss out on the benefits of healthy fats, says Suzanne Rostler, a registered dietitian and nutritionist in Framingham, Mass. What’s more, eating lots of refined carbs—like white bread and white rice—can increase triglyceride levels, which can contribute to heart and blood vessel disease.

coconut oil

Coconut Oil

The rumours are true, coconut oil is one of the richest sources of saturated fats. Nearly 90% of the acids in coconut oil are saturated fats and this will probably make you cringe and turn your nose up at the thought of it, but don’t throw away your coconut products just yet because these saturated fats are not to be feared. Coconut oil can be beneficial for just about every part of your body. It’s been found that by adding coconut oil to your diet, people with digestive disorders such as IBS and IBD can find some relief as the oil contains anti-microbial properties, which has a positive affect on bacteria, IBS and other disorders that lead to poor digestion. Due to the lauric acid, capric acid and caprylic acid in the oil, antioxidant, anti-fungal and antibacterial properties also help in creating a healthier digestive system.

Benefits Of Coconut Oil?

  • Your hair and skin can reap great benefits from coconut oil. It can be used as leave in conditioner to replenish and moisturise dry and damaged hair or you can buy coconut milk/oil in shampoo and conditioner form from most stores, which help bring back a healthy glow to dull looking hair. If you suffer with dandruff or a dry scalp, massaging your scalp with coconut oil will help reduce the dandruff and help nourish your dry skin.
  • As we age, it’s inevitable that we will start to get wrinkles and show signs of ageing, but the use of coconut oil is said to slow the process down. As coconut helps keep the connective tissues in your skin strong, wrinkles take longer to form. Its antioxidant and antibacterial properties also mean it is great for skin problems such as dry skin, acne, infections and eczema.
  • If you find yourself feeling stressed after a long day, coconut oil is known to soothe and relax simply because of its beautiful smell. A lot of aromatherapy products contain coconut oil to help decrease tension and the symptoms of stress.
  • It also helps your body to absorb calcium and magnesium, both are great for your pearly whites. The oil will help strengthen your teeth and clean both the teeth and your gums as well. This reduces decay and helps to whiten them without any nasty chemicals. If your gums are inflamed or sore from braces, dabbing a tiny bit of coconut oil on them can provide a bit of relief.



Avocado is a rather unique type of fruit. Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats. Numerous studies show that it has powerful beneficial effects on health. Avocados do contain carotenoids, in and of themselves. And thanks to their fat content, you can get good absorption of the carotenoids that they contain. However, if you happen to be consuming an avocado-free meal or snack that contains very little fat yet rich amounts of carotenoids, some added avocado might go a long way in improving your carotenoid absorption and vitamin A nourishment.

Benefits Of Avocado?

  • Avocados are a superfood, avocados are relatively high in fat and calories (138 calories and 14.1g fat in half a medium-sized avocado). But they’re also one of the best foods you can eat, packed with nutrients and heart-healthy compounds. Here are five great reasons to eat them regularly.
  • Avocados are packed with carotenoids, Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E).
  • Avocados can help you lose weight, Half an avocado contains 3.4 grams of fibre, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer.
  • Avocados can help stabilize blood sugar, Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion and helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread instead of butter. To keep what’s left over from turning brown, spritz the flesh with cooking spray or coat with lemon juice and wrap in plastic.

cheese essential fats


Cheese is incredibly nutritious, and a single slice contains a similar amount of nutrients as a glass of milk. It is a great source of vitamins, minerals, quality proteins and healthy fats. Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes. It is a great source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients. It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk.

Benefits Of Cheese?

  • Bone Health and Osteoporosis. Osteoporosis is a degenerative disease, characterized by reduced bone density and increased risk of fractures. Consumption of dairy products, such as cheese, has long been recognized as an effective strategy against osteoporosis, especially among elderly women.
  • Heart disease is one of the leading causes of death in modern society. Regular consumption of milk products appears to be beneficial for heart health (22,23, 24), and may reduce the risk of hypertension (25, 26), which is one of the leading causes of heart disease. As an excellent source of minerals, cheese may cut the risk of heart disease and osteoporosis.

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