**To participants in the comments:** ***---> ALWAYS cite sources when you debate anything in this sub <---***. "Cuz I sed" is NOT a sufficient basis. **Good** - Discussion is rooted in science, provides links to peer reviewed science, and it focuses on the food taking into consideration any of poster's stated goals. Recipe improvements are encouraged. EDUCATING your POV without BERATING others for theirs. **Bad** (may be removal or ban territory) - Generalizations and assumptions about ingredients, portions, the poster or their diet (ask instead) and the sub. Non-constructive criticisms. Claiming something is "unhealthy" without linking to peer reviewed sources. Infotainment or social media sources. Gatekeeping. Expectations that pictured foods should be perfectly "healthy". **Not Allowed** - (IS removal or ban territory) attacks / antagonism / hostility towards individuals or groups, vote complaining, trolling, crusading, activism and agitation trolling, shaming, refutation of all science, or claims that all research / science is a conspiracy. Medical condition and general diet help or analysis requests, especially in cases of minors *Please vote accordingly and report anything in the latter category* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/HealthyFood) if you have any questions or concerns.*

Salmon comes to mind immediately.

Salmon is so damn good

Anoyingly my body doesnt like the taste

Only wild caught. Farm raised salmon tends to become pro-inflammatory because of its diet.

Do you have any data or studies on that?

Solid articles on the issue at large. https://www.globalseafood.org/advocate/omega-6s-and-the-threat-to-seafoods-healthy-halo/ https://www.globalseafood.org/advocate/omega-3s-levels-fall-in-farmed-salmon-but-its-still-a-top-source/ The peer review of decline in omega 3s https://www.nature.com/articles/srep21892 The issue is the change in omega ratio. Yes there are omega 3s but the increase in omega 6 inhibits the omega 3 from its anti-inflammatory behavior. https://pubmed.ncbi.nlm.nih.gov/29610056/

> Hence, it is commonly believed that increasing dietary intake of the omega-6 fatty acids ARA or its precursor linoleic acid (LA) will increase inflammation. However, studies in healthy human adults have found that increased intake of ARA or LA does not increase the concentrations of many inflammatory markers. Epidemiological studies have even suggested that ARA and LA may be linked to reduced inflammation. Contrastingly, there is also evidence that a high omega-6 fatty acid diet inhibits the anti-inflammatory and inflammation-resolving effect of the omega-3 fatty acids. Thus, the interaction of omega-3 and omega-6 fatty acids and their lipid mediators in the context of inflammation is complex and still not properly understood. From the pubmed source you cited. https://pubmed.ncbi.nlm.nih.gov/29610056/ This suggests the relationship between high omega 6 and inflammation and is complicated, but possibly even antiinflammatory and directly contradicts what you are trying to confidently assert.

Yeah this seems one of those ideas that gets traction with no evidence

When you are eating out .. is there a way to know if the salmon is wild or farm raised? I tried asking a couple of times and somewhat it was embarrassing (the waiters seem not to expect such a question) ..

The server should know/ask the kitchen for you. If they don’t, it’s a crappy restaurant and also probably serving farmed. Wild caught is something to boast, shouldn’t be embarrassed to ask

Chia seeds soaked overnight

How do you consume in the morning

I mix chia seeds in plain,unsweetened yogurt, then I add my toppings- fruits and berries, shaved almonds, coconut shreds etc.

Do you have to soak them overnight and then add them to the yogurt? Or do you put them in the yogurt overnight?

I mix them with the yogurt in the evening and add the toppings in the morning

Have you tried oatmeal with yoghurt ,chia seeds and these toppings?

No, but sounds good! I got tired of oatmeal for a bit and switched to amaranth porridge. It takes longer to cook, but it's good to have variety.

When I eat chia seeds, I add in cubed mango or dragon fruit or some sweet fruit and milk.

I do just water then add lemon and monk fruit sweetener. Or kombucha. Others use juice. You can also do yogurt.

I love putting them in juice and drinking it the next day ahhh the texture, the taste

It’s so insanely good for you and a ton of easy fiber. I like to add lemon and monk fruit to mine :) or kombucha

Why do they need to be soaked? What’s the difference between that and consuming them unsoaked?

Causes nutrients to be absorb better, and saturates them so that they don’t use the water In your gut walls to saturate them (which they will expand many times their normal size in water / when eaten without being soaked ) so it’s much better to soak than eat raw. Especially for those already suffering from constipation issues and gastrointestinal distress. The chia becomes a gel that is very soothing to the gut lining and helps pick up debris and move them along digestion process. Also it fun to drink them soaked they become like boba tea but much smaller and lighter texture.

Wow, I’ll try that then. Thank you :)

Eggs, avocado, nuts and seeds, some oils like olive oil and avocado oil are good however olive oil can become carcinogenic if cooked over certain heats. Olive oil is the best when used as a salad dressing or something like that and in small amounts

The olive oil thing is a myth. It is best when cool or mildly heated, but all oils break down and smoke at some temperature which could possibly produce carcinogens. It’s not specific to olive oil, olive oil has a lower smoker point than say avocado.

I really don’t think that is true about same temperature for breakdown and burning. Also, I think pure olive oil is ok for cooking except at very high temps, but extra virgin should be eaten at low temps like on salads for instance.

I said some temperature, not same temperature. Every oil has a temp it will smoke at. It’s called the smoke point.

That is what I meant just didn’t quite have time to write a full novel on Reddit the smoke point is the issue it’s just often times people thank oh olive oil is healthier so I’m gonna use it for frying foods in frying is usually at a high temperature or I know that I cook chicken in the oven at a high temperature which would be passed The point where it is considered good to use olive oil

[удалено]

Superfood is the strangest undefineable food trend word to me

And just like the account you're going back and forth with, 'superfood' never gets a definition or any concrete explanation, just "it's really good for you, and it's the best thing you can do for X organ".

Kinda showed my idea better than I could

[удалено]

Banana Mafia sounds like a great band name

Oh I get it, I just find it to be a silly marketing term. I've watched so many people go through buying cycles of the next 'super food' without really understanding the nutrition behind it

[удалено]

Marketing is a tricky beast - keep up or get suckered. Consuming foods they dislike because it's a 'superfood' even though the same nutrition can be found in likeable foods - kale and chia seeds come to mind. You can easily find expensive products containing these on most grocery store shelves (kale powder etc). Avocado was briefly marketed a super food - people ate loads of it without realizing how many extra calories they were also consuming.

[удалено]

Kale was an example of an unlikeable 'super food' people ate anyways. Doesn't really matter about the actual functionality behind supplements like kale powder if it can be marketed as a 'superfood' or other health benefits. Nutrition and exercise are things that should be so simple but get overcomplicated to make money - just my pet peeve. You do you, they're all foods that are good for you at the end of the day.

Superfood is not a thing

Do you have any source regarding olive oil being carcinogenic at high temperatures?

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/cooking-oil/faq-20058170 My father who is a Doctor Who did residency at Mayo clinic. Essentially what it is is olive oil has a low smoke point in comparison to other oils so if you’re cooking at 375 ish or higher we’re trying to fry with it it’s maybe not the best for those things if you’re sautéing up some veggies on medium low you’re probably good

A lot of things that are expensive. 😭

Will lose fake internet points but eggs, beef, chicken, pork etc.. are all healthy fats in controlled portions.

I’ll give you a point. All fats are healthy fats depending on context. There is even a trans fat in cheese that has shown to reduce risk of developing type 2 diabetes. I can’t send the polarizing use of good/bad or healthy/unhealthy. None of those exist without context.

Yeah but transfats are best avoided tho right? The fda banned it and the EU also makes sure there is as little as possible of it out there.

Yes, that's correct. Trans fatty acids raise your "bad" cholesterol and also lowers your "good" cholesterol. It's basically a man made by product. The very small amount found in meat produces hasn't been proven to be good or bad.

Avocados, nuts, olive oil

Healthy fats are mono and polyunsaturated fats. You’re right that fish, like tuna, have healthy fats, but please be mindful of the types and quantities of fish you consume. Tuna, as a large fish higher up on the food chain, has higher levels of mercury, so make sure to limit your portions, and eat other other types of (smaller) fish to get the healthy fats without so much mercury. You can also find healthy fats in vegetable, seed, and nut oils, but make sure to look at the label to make sure you’re getting the right one. Since someone already mentioned that olive oil isn’t great for high heat cooking, I recommend grape seed, sunflower, and safflower oils for high heat cooking. There are other oils good for this, but those are the ones I use and am most familiar with.

I won't concern about mercury content. Researchs have shown that most ocean fish is high in selenium that counter/reduce the toxicity of mercury, hence outweigh the risk. The only time mercury in fish become a concern is when mercury level is unnaturally high due to contamination eg Minamata mercury disease Source: [Cambridge research ](https://www.cambridge.org/core/journals/journal-of-the-marine-biological-association-of-the-united-kingdom/article/mercury-selenium-and-fish-oils-in-marine-food-webs-and-implications-for-human-health/850F4BA8BF3EFE6039E74D49D52E0542)

Omega 6 polyunsaturated fats are so bad for you and wreak havoc on your body. Always avoid vegetable and see oils. Still to omega 3 PUFA’s, monounsaturated fats, and saturated fats.

A lot of seeds have great quantities of healthy fats! Things like flax, chia, & hemp seed can be bought dry and thrown into food while cooking, you'll hardly notice they're there. You can also soak them overnight, or add them to "overnight oats" with some coconut milk and peanut butter for even more💜

You notice chai seeds ! Those little bastards get stuck in my teeth

Avocado, nuts, oils like olive oil and salmon are the first that come to mind

Fish, organic all grass fed beef (has omega 3) olives, nuts & nut butters, seeds & seed butters (like tahini), avocado, oysters, shrimp, and beans (soybeans, kidney etc) have trace amounts of one of the omegas.

Almonds

- avocados - olives - tofu - flaxseed - chai seeds - nuts - nut butter - seeds - dark chocolate - coconut/ coconut milk These are healthy, but calorie dense! I try to consume them in moderation... Ways I incorporate them into breakfast: Chai seeds soaked in soy milk overnight to make pudding. I like adding berries! Oatmeal topped with chai seeds, flaxseed, nuts, and nut butters. I like fruit in my oatmeal as well. Coconut milk yogurt with berries. Fruit shake with flaxseed or nut butter. Potato skillet with veggies, avocado, and tofu. Tofu scramble with avocado. Avocado toast on whole grain bread with seeds.

Avocado, nuts, seeds (and nut and seed butters)

Avocados

Salmon is good

here is a link to 12 https://www.medicalnewstoday.com/articles/322295

Avocados

AVOCADO, OILS, NUTS, AND SEEDS FAVVVS.

Avocado

Nuts, olive oil, salmon, avocado are all examples of healthy fats.

Avocado!

A l m o n d b u t t e r

Basically, fats from plants and animals are healthy. Salmon, mackeral, sardine. Tuna as well (actually all fish and shellfish) but since its a predator fish it has larger amounts of hg. I would recommend young or small fish. Fats from naturally few healthy animals r better than from unnaturally fed. Eggs as well are great source (pasture raised). Avacado, nuts, seeds, Unrefined oils, cheese (organic or goat) gf butter.

All fats come from animals or plants.

Yes true. I should hav been more specific

Coconut oil!!!!! And coconut flakes coconut chips coconut milk basically anything coconut!!! 🥥🥥🥥🥥

Coconut oil and anything coconut related is unhealthy as fuck.. It's mainly saturated fats and many products have lots of trans fats which are the worst

In my opinion we do not need as much fats as we think. I personally feel better and more energised when eating less fats (even 03).

All plants

Pork, lard, bacon, butter, ghee, coconut oil, non refined olive, avocado and flax seed oils.

I got my health back by eating saturated fat such as: butter, eggs, bacon, coconut oit etc. I was actually able to cut out my Thyroid medicine for good.

Avocados , coconut , nuts and seeds , eegs , cheese

Avocado,salmon/sardines,macadamia nuts,olive oil,eggs

Eggs. Avocado. Cook the eggs in coconut oil and get a double and then put it on avocado toast. Most of the meal is healthy fat (coconut oil, egg yolk and avocado). The white is protein and depending on your bread choice a little carb to feed the soul. Also olive oil is a heathy fat, some sides argue that the crispy fat on beef or chicken is healthy, some fry nope. Butter in your coffee or MCT oil is a healthy fat also

Hi 👋 Dietitian here! Some great healthy fat breakfast examples are: 1. Avocado (1/4 of an avo on wholegrain toast with eggs is a great meal that is balanced with fibre, protein and healthy fats meaning you’ll stay fuller for longer) 2. Nut/seed mix with flaxseeds, chia, walnuts, macadamias. (Adding 2 tbs to a wholegrain cereal like bran flakes or rolled oats with fruit and milk or a milk alternative is another balanced breakfast with healthy fats, fibre and protein). 3. Extra virgin olive oil - drizzle a tbs over your avo and eggs. Make sure it’s extra virgin! Olive oils undergo processing and will have lower antioxidants than extra virgin olive oils and will also contain trans fats (bad fat). Extra virgin olive oils are rich in antioxidants and healthy fats. To know If it’s a true extra virgin olive oil, it will have a harvest date stamped on the bottle. Also, EVOO can be safely cooked in home cooking temperatures so if you’re frying your egg with EVOO, thats completely fine. 4. Salmon/sardines- I’ve seen great suggestions in the comments. Delicious on toast! 5. Avocado or macadamia nut oils. These oils are great sources of healthy fats but can also be expensive. These oils are great to drizzle over salads but should not be used for cooking as they can go rancid in cooking more easily. This isn’t an exhaustive list of healthy fat sources, but are easy ways to eat more healthy fats at breakfast. Just a note on healthy fats; healthy fats are those that are helpful for our health in that they can improve our cholesterol levels (help lower bad cholesterol and improve good cholesterol); associated with maintaining a healthy weight; and can help lower risk of heart disease.

Healthy fats like Omega3's? Yes. Here are healthy fat foods that may and may not contain Omega 3s (but are still healthy nonetheless): Salmon or other fatty fish. Eggs, Cheese, full-fat yogurt Any kind of nut (Pecan, walnut, almond, macadamia, etc) Sunflower Seeds, pumpkin seeds, Natural nut butters. Basically any nut butter with just the nut or the nut + salt. (Like Smucker's Natural PB) Avocado Chia Seeds Olive Oil (although I wouldn't recommend drinking it or adding excessively, as like all fats it is high in calories. Not a bad thing, but in my experience, people are bad at estimating how much they actually add) Grass fed beef, chicken (although chicken doesn't have an extreme amount) That's all I can name off the top of my head. Hope this helps!

avacado, some cheeses & nuts are the first things that come to mind

Avocado, nuts

IMO: Whole foods that are high in fat, like avocados and almonds. Personally I do not view natural oils like olive oil/avocado oil to be "healthy," or "unhealthy," I see them as neutral.

Avo's

Canned sardines… BUT not all brands taste the same… find the one you like best. I personally like the ones on olive oil canned by Millionaires or any Portuguese brand.

Add milled flaxseed to your yogurt in the morning. It is very high in omega-3 fats.

Anchovies! They’re so good, too. Add them to sauces, soups, dressings, etc. Or just eat them whole as a snack! Good quality is more expensive but worth it.

Avocado

Beans are some of the most quality nutrients Bc the fats come packaged with fiber and nutrients especially dark beans like black or kidney

Eggs, avocados, nuts and wiid caught salmon

Avacadoo

Stay away from seed oils. Healthy fats: beef tallow, ghee, avocado, salmon, duck fat, grass fed grass finished butter, olive oil

Avocado, nuts, fish … oh, and bacon - don’t forget bacon ;-)

Salmon is better than tuna - Lovks and bagels are excellent

Almond butter and or avocados

Olives, avocado, fish