Healthy Products High in Fat
Many healthy and nutritious foods have been unfairly demonized due to their high fat content. Ever since fat was demonized, people have been eating more sugar, refined carbohydrates, and ready-to-eat foods instead. As a result, the whole world has become fatter and sicker. The times, however, are changing. Fat, including saturated fats, is no longer the devil it was once thought to be. All kinds of nutritious fat-containing meals are making a comeback as “superfoods”. Here are ten high-fat foods that are also extremely nutritious and healthy.
Avocado
Avocados are different from most other fruits. While most fruits mostly contain carbohydrates, avocados are rich in fat. Avocados are much fattier than most animal products, containing roughly 77% fat by calories. Oleic acid, a monounsaturated fat, is a basic fatty acid. It’s also the most common fatty acid in olive oil, and it’s associated with a variety of health benefits. Avocados are one of the best sources of potassium in the diet; they even contain 40% more potassium than bananas, a typical high potassium food. According to one study, despite its high fat and calorie content, people who consume avocados weigh less and have less belly fat than those who do not.
Cheese
The cheese is incredibly nutritious. This makes sense given that it takes a whole cup of milk to make one thick slice of cheese. It’s high in calcium, vitamin B12, phosphorus, and selenium, as well as a variety of other nutrients. It’s also high in protein, with one thick slice containing the same amount of protein as a glass of milk. Cheese, like other high-fat dairy products, is high in fatty acids, which have been linked to a variety of health benefits, including a lower risk of type 2 diabetes.
Dark chocolate
Dark chocolate is one of the few nutritious foods that also happen to be delicious. It’s high in fat, with roughly 65 percent of calories coming from fat. Dark chocolate includes 11% fiber and more than half of the daily necessary iron, magnesium, copper, and manganese allowance. It is also so rich in antioxidants that it is one of the highest-rated foods tested, even surpassing blueberries.
Some of the antioxidants it contains have powerful biological activity and can lower blood pressure and protect LDL cholesterol in the blood from oxidation. According to studies, those who consume dark chocolate five or more times per week had a lower risk of dying from heart disease than those who do not eat dark chocolate. There is also some research showing that dark chocolate can improve brain function and protect your skin from sun damage. Just make sure to choose good dark chocolate with at least 70% cocoa.
Whole eggs
Whole eggs were once thought to be unhealthy due to the high cholesterol and fat content of the yolks. One egg has 212 mg of cholesterol or 71% of the daily recommended intake. Furthermore, fat accounts for 62% of the calories in whole eggs. New research, on the other hand, has revealed that the cholesterol in eggs has little effect on blood cholesterol, at least in most people.
What we have left is one of the world’s most nutrient-rich foods. Whole eggs are rich in vitamins and minerals. They have a small amount of practically every nutrient we need. They also include potent antioxidants that protect the eyes, as well as enough choline, a brain nutrient that 90% of people lack.
Eggs can also help you lose weight. They’re nutritious and high in protein, which is the most crucial nutrient for weight loss. Despite their high-fat content, people who substitute a grain-based breakfast for eggs end up consuming fewer calories and losing weight. Omega-3-rich or pasture-raised eggs are the best. Just don’t throw away the yolk; it contains nearly all of the nutrients.
Fatty fish
Fatty fish is one of the few animal products that most people believe is beneficial. This includes fish such as salmon, trout, mackerel, sardines, and herring. These fish are rich in heart-healthy omega-3 fatty acids, high-quality proteins, and all kinds of important nutrients. People who eat fish are healthier, according to studies, with a lower chance of heart disease, depression, dementia, and a variety of other disorders. A fish oil supplement can help if you can’t (or don’t want to) consume fish. Cod liver oil is the greatest option because it contains all of the essential omega-3 fatty acids as well as sufficient vitamin D.
Nuts
Nuts are quite nutritious. They’re high in fiber and healthful fats, as well as a fantastic source of plant-based protein. Nuts are particularly high in vitamin E and magnesium, a mineral that is deficient in the majority of people. According to studies, those who eat nuts are healthier and have a lower risk of developing numerous diseases. This includes obesity, heart disease, and type 2 diabetes, to name a few. Nuts such as almonds, walnuts, macadamia nuts, and a range of other nuts are all beneficial to your health.
Chia seeds
Chia seeds aren’t typically considered “fatty” food. However, 28 grams of chia seeds contains 9 grams of fat. Given that almost all of the carbohydrates in chia seeds are fiber, most of the calories in them come from fat. In reality, chia seeds are around 80% fat when it comes to calories. As a result, they make excellent fatty plant foods. It’s not only fats in chia seeds; the majority of the fat contains heart-healthy omega-3 fatty acids called ALA. Chia seeds have a variety of health benefits, including blood pressure reduction and anti-inflammatory effects. In addition, they are incredibly nutritious. Not only are chia seeds rich in fiber and omega-3, but they are also rich in minerals.
Olive oil
Another fatty food that almost everyone considers healthy is extra virgin olive oil. This fat is a crucial part of the Mediterranean diet, which has been linked to numerous health advantages. Extra virgin olive oil is high in strong antioxidants and contains vitamins E and K. Some of these antioxidants can help to reduce inflammation and protect LDL parts from oxidation in the blood. It’s also been shown to decrease blood pressure, improve cholesterol indicators, and have a variety of other heart-health benefits. Extra virgin olive oil is at the top of the list of beneficial fats and oils in the diet.
Coconut oil
Coconuts and coconut oil are the richest sources of saturated fats on the planet. About 90% of the fatty acids in them are saturated. People that eat a lot of coconuts, on the other hand, don’t get heart disease and are in good health. Coconut fats differ from most other fats in that they are largely made up of medium-chain fatty acids. These fatty acids are metabolized in different ways, going straight to the liver, where they can be transformed into ketone bodies. Medium-chain length lipids have been shown in studies to decrease hunger, allowing people to consume fewer calories while also increasing metabolism by up to 120 calories per day. Many studies have shown that these fats are beneficial to patients with Alzheimer’s disease and can also aid in the reduction of abdominal fat.
Full-fat yogurt
Genuinely fatty yogurt is quite nutritious. It’s filled with the same essential elements as other high-fat dairy foods. However, it is high in helpful probiotic bacteria, which can have a significant impact on your health. Yogurt has been shown in studies to promote digestive health and even help to reduce the risk of heart disease and obesity. Simply buy real, fatty yogurt and read the label.
