3 Guilt-Free Healthy Fats

Fats don't have to be all bad. There are plenty of heart-healthy fats that won’t cause harm and still pack meals with flavor.

3 Guilt-Free Healthy Fats

The misconception that all fats are bad drives people to try out fat-free diets, which can increase the risk of vitamin deficiencies. The fats you want to avoid are trans fats, partially hydrogenated fats and saturated fats, which cause spikes in cholesterol.

Thinking of cutting carbs out of your diet? Don't fill the void with mountains of butter. You may be surprised to find that certain healthy fats can keep you energized and satisfied for longer without adding to your waistline. These three foods are full of good fats that can provide a slew of health benefits. Though they are caloric, a small amount can keep your body happy for a long time, so enjoy them in moderation, guilt-free. 


Extra-Virgin Olive Oil
Olive oil is packed with monounsaturated fatty acids, which may lower the risk of heart disease by lowering bad cholesterol. These healthy fats may also help control insulin and blood-sugar levels, so are a great choice for diabetics. Learn more about olives here.

Avocado
Avocado can be a tasty and satisfying addition to a sandwich, salad, quesadilla, or as a dip. The monounsaturated fats in avocado may help you absorb antioxidants such as lycopene and beta-carotene more effectively. Learn more about avocados here.

Coconut Oil
Coconut oil contains a special kind of fat called medium chain triglycerides, which may help regulate metabolism. One study even suggests that coconut oil may help reduce abdominal fat. Learn more about coconut oil here.

Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.

THE INITIAL INTERACTION

Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

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