Top 5 Healthy Fats and Oils For A Lean and Fit Body

Healthy Eating, Weight Loss,

Top 5 Healthy Fats and Oils For A Lean and Fit Body

Are you one of  those who believe that eating healthy means removing fats from your  diet? If so then this article is for you.

The truth is, while cutting certain fatty foods from your diet is important, it’s also important to remember that “good fats” are part of a healthy diet. Not only do they enhance our health, they also help us lose weight (this may sound crazy, but it’s true). It’s also a great way of adding extra flavor to your food.

The idea should not be to remove fats from your diet, but instead replace “bad fats” with “good fats”. Below I have listed my top 5 fatty foods that are good for you.



Olive Oil

Over the past few years extra virgin olive olive has become a popular choice as a healthy oil. It’s packed anti-oxidants and viatmin E (of which a lot of people are deficient), and contains polyphenols  which works as an anti-inflamtatory.

An importnat thing to remember is that olive oil is extremely heat sensitive, this means that is not a good oil to use when cooking at higher temperatures. When being used for cooking the heat destroys most of the health benefits making it not so healthy.

However, olive oil does contain many great health benefits when being used at room temperature. For example try using it in some heathy homemade salad dressings or sauces.



top 10 Muscle Building Foods
Nuts are often considered unhealthy because of their high fat content. However, this couldn’t be further far from the truth.

Although nuts are high in fats, they contain many benefits including protein, fibre and minerals. Nuts are a great way to help you control your appetite because they keep you feeling fuller for longer. Eating them causes you to eat less calories,  helping you lose weight.

There are many choices to choose from including macadamia nuts, cashews, pecans, brazil nuts and my favourite, Almonds.

If you get hungery between meals try snacking on some nuuts and a piece of fruit. Another good idea is to replace your peanut butter with almond butter, it much healthier.




I’m sure you all know that omega 3’s are good for you. There are so many reasons why you should be getting enough omega 3’s in your diet. There are tons of studies that have shown that omega 3’s help promote weight loss, improve our skin, increase our focus, stabilize our mood, eliminate joint pain & inflammation, prevent heart failure, prevent Alzheimer’s Disease, prevent breast cancer, and improves brain function. This is one healthy fat you mst not ignore.

Many people don’t like fish but you would be amazed at the difference a few flavors can make. We have many great fish recipes in our Live Lean Cookbook, however if you really don’t like fish then you may want to opt for fish oil supplements. Fish oil is a convenient way to make sure you are getting you daily dose of omega 3’s.




Avocados are high in monounsaturated fats, each medium fruit contains around 22 grams of fat. Those who are unaware of the health benfits are often put off by the exceptionally high fat content and the additional calories.

However, avocados are one of the best fruits to choose, they have a thick skin that protects them from any pesticides. They are also packed with nutrients including fibre, potassium, vitamin E, B vitamins and folic acid.

They contain many health benefits that help improve brain function, boost heart health, improve eye health, regulate blood pressure, control blood sugar, improve digestion, fight inflammation, anti-aging benefits and helps protect you against cancer.

Try adding avocados to your  salads, smoothies, and even dips like guacamole.




Coconut oil has become well known for its health benefits over the last few years, and for good reason. The benefits of this healthy fat seems to be endless.

The main reason for its unbelievable health properties is its high levels of lauric acid, capric acid, and caprylic acid. It is these acids that give coconut oil its antioxidant, anti-fungal, antibacterial, antiviral, antimicrobial, and overall healing benefits. As a result of these amazing acids, you can find the following health benefits with coconut oil:

  • Healthier skin and hair
  • Weight loss
  • Lower cholesterol
  • Higher immunity
  • Improves digestion and bowel function
  • Increases metabolism
  • Regulates blood sugar
  • Increases bone strength
  • Helps with brain function
  • Kills bacteria and parasites
  • Eases acid reflux
  • Soothes earaches
  • Strengthens the liver
  • Reduces joint and muscle pain
  • Helps reduce symptoms with prostate problems
  • Protects against immune deficiency diseases like cancer and HIV

Coconut oil reminds me very much of sandy beaches, great warm weather and delicious food. It is primarily composed of saturated fats (more than 90%). It’s because of this high saturated fat content, that we are able to cook with it at high temperatures, making it very safe for cooking, frying and baking.

There you have it. My top 5 healthy fats for a fit body, olive oil, nuts, fish oil, avocados and coconut oil. Try including them to your daily diet for even more fat loss results and optimal health.

Leave a Reply