When it comes to reducing weight and being healthy, fats are widely seen as the enemy. However, they should be recognized as superheroes—or, at the very least, healthy fats. While saturated and trans fats are potentially harmful to your health, dietary fats help manage blood pressure, stimulate the immune system, and lower the risk of heart disease and stroke.
Healthy high-fat foods are an excellent way to add taste, pleasure, and nutrition to any snack or meal. Along with helping meals taste richer and more delicious, this macronutrient is beneficial for a variety of reasons. Here is a list of some healthy fats.
Chia seeds are not commonly seen as a “fatty” food, however one ounce (28 grams) of chia seeds contains 11 grams of fat. Furthermore, practically all of the carbohydrates in chia seeds are fiber, therefore the great majority of calories in them are from fat. The bulk of the lipids in chia seeds are alpha-linolenic acid, a heart-healthy, important omega-3 fatty acid (ALA). Chia seeds may potentially provide a variety of health advantages, including blood pressure reduction and anti-inflammatory properties. They are also quite nutritious. Chia seeds are high in nutrients in addition to being high in fiber and omega-3s.
Avocados have so many health advantages that they’re one of the healthiest fruits you can eat, not to mention one of the best healthy fats for keto. Avocado nutrition is high in monounsaturated fats, which boosts good cholesterol while decreasing bad cholesterol – talk about a double whammy. Avocados are also high in vitamin E, which helps combat free radicals, promote immunity, and function as an anti-aging essential for your skin. Furthermore, it has more protein than any other fruit. Avocado is also one of the healthiest folate foods for pregnant women, which is an essential vitamin that can help minimize the risk of birth abnormalities and guarantee appropriate growth and development.
Nuts and seeds are a great way to incorporate additional healthy fats into your diet and are a welcome addition for vegetarians and vegans. To begin with, they are quite simple to add into your diet; they are also reasonably priced and readily transportable, making them ideal for snacking. Aside from being an excellent source of healthy fats, nuts and seeds have other health advantages. Eating them on a regular basis can help decrease harmful LDL cholesterol, keeping your arteries clear and your heart healthy. And, like other omega-3-rich meals, nuts and seeds are considered brain foods, with some varieties even being advised to aid enhance mood and battle depression.
According to research, oleuropein, a chemical found in olives, can help prevent diabetes. Researchers discovered that oleuropein increased insulin secretion while also reducing the cytotoxic effects of a protein called amylin amyloid, which leads to diabetes development. Olive oil is not only good for cooking, but it is also good for your heart. Olive oil contains monounsaturated fat. Monounsaturated fatty acids decrease cholesterol, improve insulin levels, and help with blood sugar management.
Fatty fish is usually considered to be one of the most nutritious animal protein sources. Salmon, trout, mackerel, sardines, and herring are examples of such fish. These fish are abundant in omega-3 fatty acids, high quality proteins, and a range of vitamins and minerals. According to research, eating fatty fish on a daily basis may improve cognitive performance, assist control blood sugar levels, and lower the risk of heart disease. If you can’t (or don’t want to) consume fish, a fish oil supplement may be beneficial. The finest fish liver oil is cod liver oil. It provides all of the omega-3 fatty acids you require, as well as lots of vitamin D.
Dark chocolate is a healthy meal masquerading as a delicious indulgence. It has a high fat content, with fat accounting for around 65 percent of the calories. Moreover, dark chocolate provides fiber and other important elements, such as iron and magnesium, which some individuals may not receive enough of. It’s also high in antioxidants like resveratrol, which provides red wine its health advantages, and epicatechin, which may have anti-aging and performance-enhancing characteristics. Choose dark chocolate that has at least 70% cocoa, since other types are higher in added sugar and lower in the minerals and antioxidants that dark chocolate contains.
Yogurt, which is high in protein, calcium, and probiotics, has all the makings of one of the finest foods for weight reduction and overall health. Just make sure you stick to Greek cuisine. Greek yogurts offer more protein and fat and less sugar than their leaner counterparts, making them the ideal hunger-suppressing team: protein takes longer to digest while fat helps you feel full. Yogurt has mostly saturated fats, although it also has monounsaturated, polyunsaturated, and naturally occurring trans fatty acids. Because the total fatty acid profile is adequately balanced, it will have no overall effect on cholesterol levels because it raises both LDL and HDL.
Whole eggs were once thought to be harmful due to the high cholesterol and fat content of the yolks. However, new research has found that cholesterol in eggs has no harmful effect on blood cholesterol, at least not in the majority of people. Furthermore, eggs are extremely nutrient dense, containing a wide range of vitamins and minerals. Choline is one example of a vitamin that the brain requires but that 90 percent of individuals do not receive enough of. One egg (50 grams) contains 27% of the daily value for choline. Eggs are also a healthy weight-loss meal. They are high in protein, which can help you feel fuller between meals and save calories. Eggs, yolks and all, may be a nutritious supplement to any diet.
Ghee have a high concentration of fat-soluble vitamins A and E. These particular vitamins are best absorbed by your body when they are present in a high-fat food and are then deposited in your digestive system, maintaining a healthy metabolism and digestion. It’s also lactose and casein-free, making it an excellent substitute for butter if you have lactose sensitivity. Ghee can be made at home or purchased in stores. Look for organic or grass-fed cultured ghee when buying it commercially. This healthy fat can be stored at room temperature for many weeks.
Coconut oil used to earn a bad name since its calories are mostly made up of saturated fats. It is now garnering some well-deserved recognition. Lauric acid, the major form of saturated fat in coconut oil, is renowned for its anti-inflammatory and anti-bacterial qualities. Coconut oil is particularly distinct from other saturated fat sources in that it includes medium chain triglycerides (MCTs), which are processed differently—they pass directly from the liver to the digestive system and may then be used as a rapid source of energy rather than being stored. It’s also a very stable fat, making it ideal for high-temperature cooking.