Fat has always been positioned as a dietary enemy but it is not if you’re smart about it. For years we’ve been told that when a food is high in fat then it’s automatically unhealthy for you. Most people assume that eating fat will add inches to the waistline, raise cholesterol, and cause a myriad of health problems. But that’s not the case at all. Not all fats are the same. Here I am going to reveal some of the topmost high-fat foods that are super healthy to consume.
The phrase “healthy fat” here refers to monounsaturated and polyunsaturated fats. Monounsaturated fats, especially, are among the healthiest of all fats. According to the Dietary Guidelines for Americans, good fats are those that can lower bad cholesterol levels and are beneficial when consumed in moderation.
High-Fat Foods: AVOCADO
Avocado is one of the most nutritious fruits you can select for a healthy diet. It is cholesterol and sodium free but high in fat. Don’t dread this fat as it contains naturally good fats. Over 75% of the fat in avocados is good fat with 5g coming from monounsaturated fat (MUFA) and 1g from polyunsaturated fat (PUFA) per 50g serving. These unsaturated fats are good for your overall health and help lower bad cholesterol, as long as you eat them in moderation.
Avocados are a plant food and therefore the fat they contain is considered an “oil” and not a “solid fat”. Also, it is one of the most versatile fruit. You can eat it fresh or use it as a sandwich spread or a salad ingredient. Avocado can also be used in making juice, smoothie, dip or puree. This fruit is quite filling and is often regarded as a complete food.
ALSO READ: Banana Benefits For Beauty And Fitness.
Nuts are a healthy plant food. They are high in healthy fats, protein, fiber and other nutrients. You can include a variety of nuts (walnuts, almonds, peanuts etc.) in your diet. Nuts contain health-promoting monounsaturated and polyunsaturated fats that help regulate blood cholesterol and improve the health of the lining of our arteries. Research has also shown that eating nuts appear to reduce the risk of blood clots that can cause heart attacks.
So, sprinkle a handful of nuts on your morning oats or on a salad for belly-busting benefits. As nuts are high in calories, so make sure to limit your portions.
Nut butter is an excellent source of both protein and healthy fats. It also contains calcium and vitamins which are great for you.
Almond butter is the healthiest of all nut butter. Peanut butter is great for packing on muscles and can be made into the perfect pre-workout snack. Add it to your morning smoothie, in a bowl of oatmeal or on a whole grain toast for a healthy filling snack. Whatever way you choose to enjoy, keep portions in control by using only 2 tablespoons for a meal (or sandwich) and 1 tablespoon for a snack.
Remember- “not all nut butter will be good sources of healthy fats. Actually, it should contain only one ingredient: nuts. But many commercial ones contain added salt, sugar and hydrogenated oils (unhealthy ingredients) which are not necessary.” So make sure to check out the nutrition labels on jars of regular and reduced-fat nut butter.
When I said ‘whole eggs’, I meant egg whites with the yolks, not shells! Lol…
Jokes apart, the whole egg is one of the best high-fat foods available. Nearly all of the fat in whole eggs come from the yolk. No doubt, egg whites are a great, healthy source of protein, but yolks should also be included as part of an overall healthy balanced diet.
Egg yolks are a nearly perfect food, with almost every essential vitamin and mineral our bodies need to function. It is one of the few natural food sources of vitamin D and contains 7 grams of high-quality protein. It provides healthy high fats that lower risk of heart disease.
Eat your yolks, folks! Just don’t drain it, that’s where almost all the nutrients are found.
Dark chocolate is a perfect blend of flavor, flavonoids, and fat. About half of its fat content is saturated, but it also contains healthy fats. Yes, it does contain a bit of saturated fat too but that is a stearic acid which is known to have neutral effects on blood cholesterol level.
There are numerous other healthy nutrients that dark chocolate has to offer, which include vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants). The cocoa butter which is extracted from cacao bean and incorporated in dark chocolate bar contains all these nutrients. Just make sure to choose quality dark chocolate, with at least 70% cocoa.
Serving size matters most when it comes to dark chocolate. One ounce (about 3 fingers’ worth) of dark chocolate counts as one serving and contains about 9 grams of fat. This will easily satisfy your taste buds!
ALSO READ: Difference Between Good And Bad Cholesterol.
Fatty fishes like salmon, trout, mackerel, sardines, and herring are one of the best ways to get the essential fat. These fishes are loaded with heart-healthy omega-3 fatty acid, a type of fat that is good for our health. Also loaded with high-quality proteins and all sorts of important nutrients.
Grilled, baked, or broiled, you should include fatty fish in your heart-healthy diet at least twice a week.
Olive oil is rich in cholesterol-lowering monounsaturated fats which are highly cardioprotective. This makes it a healthy addition to your diet. The consumption of these healthy fats has been shown to reduce the risk of heart disease, diabetes, atherosclerosis, and colon cancer.
True extra virgin olive oil is also loaded with antioxidants, some of which have powerful health benefits.
Seeds (Flax Seeds, Chia Seeds, Pumpkin Seeds, Sunflower Seeds etc.) are packed with dietary fiber, protein, healthy fats and many antioxidants. They are especially popular among nutritionists because of their versatility in a heart-healthy diet. Fats present in the seeds are very healthy and known to reduce the level of bad cholesterol in your body.
Flax seeds and chia seeds contain a fat called ALA, an essential omega-3 fatty acid that can aid weight maintenance also. You can sprinkle flax seeds onto whatever you like whether it is Greek yogurt or on oatmeal. It is a great addition to salads or whisked into your favorite homemade salad dressing.