This little wonder food checks all the boxes. It’s an inexpensive food that’s packed with protein and a full amino acid profile. And contrary to decades of popular belief, eggs also don’t raise bad cholesterol levels. In fact, consuming eggs can actually lower cholesterol while improving heart health. (22) The choline found in eggs is also helpful at keeping our brains in tip-top shape. (23)
There are many great sources of saturated animal fats. Grass-fed beef and dairy (including cheese, butter, and ghee) and organic, pasture-raised chicken (meat and eggs) are excellent sources and increasingly available in grocery stores. Grass-fed beef and dairy are rich in a number of nutrients including omega-3 fatty acids, CLA, healthy proteins, vitamin E, B12, thiamine, riboflavin, creatine, iron & zinc.
Out of all lean meats, duck has the highest level of a muscle-building form of polyunsaturated fat called arachidonic acid, or AA. Supplementation of arachidonic acid has been shown to increase lean body mass, strength and anaerobic power in men. In a study at the University of Tampa, men who took AA gained 3.4 pounds more lean muscle mass than those who took a placebo. Keep bumping up the burn with these best foods for a toned body.
For decades, doctors, nutritionists, and health authorities have told us that a diet high in saturated fats raises blood cholesterol and increases the risk of heart disease and stroke. However, recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less.
There are actually three different types of omega-3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The preferred sources of omega-3s are DHA and EPA, the kinds found in seafood sources like nutritious salmon and sardines. (19) ALA, on the other hand, is found in many plant foods, including nuts and seeds and certain vegetables like Brussels sprouts.
Unfortunately, buying this healthy fat isn’t as easy as just grabbing the first bottle you see. Make sure to pick only extra virgin varieties of the oil, which means no chemicals are involved when the oil is refined. Unfortunately, many common brands have been shown to fail the standards for extra virgin olive oils, meaning it’s important to choose wisely.