(NaturalNews) Fat has become somewhat of a blacklisted word in the eyes of the grocery shopper. A leery eye is poised to locate and eliminate any product from consideration that has what they deem to be excess fat content. While it may be true that the fats in labeled food products often contain the type we want to avoid, we have to be careful not to lump them in with these top five healthy fats, that are an essential requirement for a healthy body and mind.
Top five healthy fats
Extra virgin coconut oil
Coconut oil contains lauric acid, an important fatty acid that is also found abundantly in mothers' milk, which also has a potent antiviral effect on the body. It is also excellent for the thyroid and does not raise cholesterol when consumed in a diet rich in essential fatty acids.
An also very important note is that anyone suffering from candidiasis can benefit greatly from the caprylic acid in coconut oil because of its potent antifungal properties.
Many of the benefits of fish oil are due to the presence of omega-3 essential fatty acids like DHA and EPA. Other useful essential fatty acids in fish oil include alpha-linolenic acid and gamma-linolenic acid.
According to the American Heat Association, clinical trials have shown that omega-3's are effective in reducing the incidence of cardiovascular disease. This is one reason why fish oil has been attributed to a reduced risk of heart disease.
Fish oil is also known as an effective anti-inflammatory and natural antidepressant and protects against Alzheimer's and ADHD.
Ensure you get a pure form of fish oil, free of mercury and other contaminants.
One of the most beneficial components of hemp is its full range of amino acids as well as being a perfectly balanced source of Essential Fatty Acids (EFA's), making it one of the very few plant based complete protein sources.
EFA's include the optimal ratio of omega-3's and omega-6's, which helps maintain a healthy immune system and is responsible for healthy looking skin, hair and nails. The exceptional concentration of EFA's in hemp, is also known for its role in preventing heart disease, high blood pressure, high cholesterol, cancer, arthritis and much more.
It's also important to keep in mind that EFA's are indispensable for function and development of the brain and nervous system and the production of healthy cell membranes.
Avocados are rich in monounsaturated fats, and can contain up to 22 grams of fat in a medium sized fruit.
They also provide up to 20 essential health boosting nutrients, including fiber, potassium, vitamin E, B vitamins and folic acid.
Avocados are one of the safest fruits to purchase conventionally grown, as the thick skin protects it from the already lower level of pesticide exposure it receives.
Avocados have plenty of other benefits, including anti-inflammatory properties, increased fat-soluble nutrient absorption (such as beta carotene and lutein), improved lipid profiles and inhibiting and destroying oral cancer cells.
Walnuts not only taste great but are also a rich source of monounsaturated fats. One quarter cup serving can deliver up to 95% of your Recommended Dietary Allowance of omega-3 fats.
Walnuts have been studied and promoted for their cardiovascular benefits, anticancer properties, anti-inflammatory effects and brain health properties.
Eat walnuts on their own, in salads or a vegetable dish or with fruit.
About the author: Derek Henry, B.Kin, is a highly revered holistic health coach and world renowned natural health blogger and educator who created Healing the Body to help people understand the fundamental principles to exceptional health so they can overcome their own health challenges.