Cholesterol

Dairy consumption is pretty much dependant on the individual as some people are  allergic or intolerant to the proteins in dairy, or are sensitive to its lactose content. The point that I would like to make is that if you are going to consume dairy, choose the full fat versions. Although most people reach for the low-fat/no-fat dairy options with the belief that full fat is harmful and may cause them to gain weight, recent research suggests the opposite may be true.

With their creamy and rich texture, avocados are truly nature's butter. One of the healthiest fruit, avocadoes are rich in monounsaturated healthy fats, in particular oleic acid which, means they are beneficial in maintaining healthy cholesterol levels and reducing inflammation. Among its health benefits, avocadoes can support immune system function, benefit eye health, aid in weight loss and appetite regulation, maintain healthy blood pressure and keep our good gut bacteria happy.

There's been a lot of hype surrounding coconut oil in recent years with many labelling it as a 'superfood' due to its many health benefits and applications. Coconut oil is extracted from the dried flesh of the coconut. While coconut oil and coconut milk are made up of mostly saturated fat, about half of the saturated is actually a beneficial type of  fat known as medium-chain triglycerides (MCT). The MCTs in coconut oil are made up of lauric, caprylic and capric fatty acids. In the body, lauric acid converts to monolaurin, a compound know to boost and support the immune system.

This Mediterranean food staple is full of healthy fatty acids and antioxidants with a myriad of benefits on a number of health conditions. Olive oil is made by crushing olives and putting them through a press to squeeze out the oil. The crushed olives can be pressed numerous times. the first pressing creates what is known as extra virgin olive oil. Extra virgin olive oil is the preferred oil to be consumed as it has the most amount of powerful antioxidants and anti-inflammatory compounds called polyphenols.