Fat is your new friend. There are many foods high in healthy fats. It is an essential macronutrient with a range of important functions, including insulating the body, helping us absorb vitamins, and acting as an energy store. Each gram of fat contains 9 calories, making it the most calorie-dense nutrient, and eating too much can therefore lead to weight gain.
In spite of getting bad press over the years, some kind of fats may even help you in losing weight. In fact, including healthy fats and reducing your consumption of the less healthy types (trans fats and saturated fats) is highly beneficial for your health. In particular, it can reduce your risk of heart diseases and other conditions associated with inflammation in the body, such as rheumatoid arthritis.
Here is a list of 10 high-fat foods that are incredibly nutritious:
Foods High In Healthy Fats
Cheese is surprisingly nutritious, despite its bad reputation. It is a great source of calcium, vitamin B12, phosphorus, and selenium along with many other nutrients. It is also rich in protein, with 28gramsof cheese containing 6 grams of protein, nearly as much as a glass of milk. Cheese, like other high-fat dairy products, also doesn’t appear to increase heart disease risk compared with reduced-fat dairy, as it was previously thought. Dairy products come under foods high in healthy fats.
Avocados are very unique in the realm of fruits. Most fruits primarily contain carbs, whereas avocados are loaded with fats. In fact, avocados are about 80% fat, making them even higher in fat than most animal foods. They’re also a great source of fibre. Avocados are foods high in healthy fats.
Avocados are also among the best sources of potassium in the diet, providing 15% of the daily value (DV) per 150 grams of serving. In addition, they also come loaded with antioxidant compounds. Additionally, one study involving 45 men and women found out that the consumption of one avocado daily for 5 weeks had favourable effects on the participants’ cholesterol profiles.
Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat. However, recent studies have shown that cholesterol in eggs does not negatively affect the cholesterol present in the blood, at least not in the majority of people.
Eggs, in addition, are profoundly nutrient-dense, containing a variety of vitamins and minerals. One example is Choline, a nutrient the brain needs but 90% of people do not get enough of it. One egg (50grams) provides around 27% of the daily value of Choline. Eggs are also a weight-loss-friendly food. As they are high in protein, they can help you stay fuller between meals and cut down on consuming excess calories.
Nuts are incredibly healthy and full of fats and fibre. It’s a good source of protein. They contain vitamin E and are loaded with magnesium, a mineral that most people don’t get enough of in their day-to-day life. Studies have shown that people who eat nuts tend to be healthier and have a lower risk of various diseases. This includes obesity, heart disease, and type 2 diabetes. Healthy nuts include almonds, macadamia nuts, walnuts and numerous others. Each and every nut are foods high in healthy fats.
An ounce (28 grams) of chia seeds actually contains 11 grams of fat. They are generally not thought of as “fatty” food because almost all the carbs in chia seeds are actually fibre- so the vast majority of calories in them actually comes from fat. These aren’t just any fats either. The majority of the fats found in chia seeds consists of the heart-healthy, essential omega-3 fatty acid called alpha-linolenic acid (ALA). They have numerous health benefits, such as lowering blood pressure and having anti-inflammatory effects.
They are also incredibly nutritious. In addition to being loaded with fibre and omega 3 fats, chis seeds are also packed with nutrients. Chia seeds are also foods high in healthy fats.
Extra virgin olive oil
High in fat and oleic acid, extra virgin olive oil is very healthy. Oleic acid is a fatty acid that is an essential component of the Mediterranean diet, which has been shown to have numerous health benefits regarding heart health, blood sugar management and weight management. Extra virgin olive oil is extremely versatile in cooking but really outshines roasted vegetables and salads.
Full fat yoghurt
Full fat yoghurt has all the same important nutrients as other high-fat dairy products. It is loaded with healthy probiotics that can have powerful effects on your health. Studies have shown that yoghurt may improve digestive health and may even help with weight management and reducing heart disease risks. Research suggests that full-fat dairy has no negative health effects compared with fat-free or reduced-fat dairy.
Fatty fish is widely considered one of the most nutritious animal proteins available to mankind. This includes fish like mackerel, salmon, trout, sardines and herring. These fishes have loaded with heart-healthy omega 3 fatty acids high-quality proteins and a variety of vitamins and minerals. Research shows that consuming fatty fish regularly may enhance cognitive function, help regulate blood sugar levels, and decrease heart disease risk.
Dark chocolate is a nutritious food disguised as a very tasty treat. It is high in fat, with fat accounting for 65% of calories. It also includes iron and magnesium, which people may have problems getting enough of. It is also loaded with antioxidants like resveratrol and epicatechin, which mat possess anti-ageing and performance-enhancing properties.
Coconut and coconut oil
Coconut has become infamous because it has a high amount of saturated fats which is considered dangerous. But research proves that the fatty acids found in coconut and its products are different as they go straight to the liver and are metabolised there. Coconut suppresses appetite and boosts metabolism.
These are some foods high in healthy fats. Although high-fat foods were earlier considered to be low in nutrients, research now shows that some fats do not pose the negative concerns for heart health that it was once thought to. Additionally, naturally, high-fat foods may offer similar health benefits to their low-fat counterparts while being less processed. Although they are high in calories, the foods high in healthy fats on this list can easily be a part of a nutrient-dense, whole-food-based diet.