Healthy high-fat foods are not foods to be ashamed of. The body needs a certain amount of fat from the diet to aid hormone function, memory, and the absorption of specific nutrients.
Including healthy fats in a meal creates a feeling of fullness, slows the digestion of carbohydrates, and adds flavor to the meal. The healthiest fats are monounsaturated and polyunsaturated fats containing omega-3 and omega-6 fatty acids.
What are the 12 beneficial high-fat foods?
Avocado
One 201 gram (g) avocado contains approximately 29 grams (g) of fat and 322 calories. It contains high amounts of a monounsaturated fatty acid called oleic acid, which is believed to provide various health benefits.
Research suggests that oleic acid acts as an anti-inflammatory and may play a role in preventing cancer.
Animal studies. Studies show that avocado oil protects against heart disease and diabetes. Avocados are high in fiber, with one fruit providing 13.5 grams per day, with the recommended 25 grams for females and 38 grams for males per day.
Avocados also contain a substance called lutein, which may be essential for eye health and is a rich source of potassium.
How can I add avocado to my diet?
Use avocado in salads or replace less saturated fats like mayonnaise and butter.
Chia seeds
Although they are small in size, chia seeds are rich in various nutrients. 31.10 grams of the seeds contain 8.71 g of oil, most of which consists of omega-3 fatty acids. Chia seeds are, in fact, one of the best plant-based sources of omega-3.
Omega-3 may relieve symptoms of rheumatoid arthritis and reduce triglycerides in the blood, according to the National Center for Complementary and Integrative Health. A 2014 study shows that chia seed flour lowers blood pressure in people with high blood pressure. Chia seeds also provide antioxidants, fiber, protein, iron and calcium.
How can I add chia seeds to my diet?
Use chia seeds in smoothies, soak them overnight for a ready-made breakfast, or in baking. during and Mix it with water to replace the raw egg.
Dark chocolate
Dark chocolate contains healthy fat and also provides other nutrients, such as potassium and calcium. Eating just 31.10 grams of chocolate may be enough to eliminate sweet cravings.
Dark chocolate also contains 41 milligrams (mg) of magnesium, which is about 13 percent of the recommended dietary allowance for adult women. Dark chocolate is also very rich in flavonoid antioxidants.
One test reports that cocoa powder contains more antioxidants than blueberry powder. Some research shows that consuming dark chocolate reduces the risk of heart disease in people in the United States.
Participants who ate chocolate 5 or more times per week were least at risk of developing cardiovascular disease. Eating dark chocolate may also improve brain function, according to a 2012 study of older people with mild cognitive difficulties.
How can I add dark chocolate to my diet?
Good-quality dark chocolate to get high-quality flavonoids. (choose at least 70 percent cocoa).
Eggs
Eggs are a popular source of protein, especially for vegetarians. Traditionally, people believed that the egg white was the healthier part, but the yolk actually contains several important nutrients.
Each 50g of hard-boiled egg contains 5.3g, of which 1.6g is saturated and only 78 calories. It has oil. Egg yolk also contains vitamin D and choline, a B vitamin that supports the functions of the liver, brain, nerves and muscles.
Egg yolk also contains other nutrients, including lutein. While older studies suggested that eggs increase cholesterol, new research disputes this.
For example, a 2018 study of Chinese adults reported that 1 egg per day may reduce the risk of cardiovascular disease.
I include eggs in my diet. How can I add it?
Start your day with a veggie-packed omelet, or add a hard-boiled egg to add some protein and healthy fats to another carb-heavy meal.
Oily fish
Oily fish are full of unsaturated and omega-3 fatty acids, which play an important role in heart and brain health. The American Heart Association recommends that people eat 2 servings of fatty fish each week.
Options include:
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Fresh (not canned) tuna
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Herring
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Tuna
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Salmon
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Sardines
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Trout
For example, 1 gram of mackerel contains approximately 15 g of fat and 20 g of protein . Avoid high-mercury fish such as shark, swordfish, King mackerel and tilefish. To prevent overexposure, consume 12 ounces (2 average meals) of fish and shellfish weekly.
How can I add oily fish to my diet?
Serve cooked fish with rice and vegetables. , enjoy tuna on sushi rolls or flaked hot salmon on a salad.
Flaxseed
Flaxseed is also rich in omega-3 fatty acids and healthy provides a dose of fibre. Each 2 tablespoons contains 9 g of fat and 5.6 g of fiber, which is almost entirely unsaturated.
Fiber content can increase the feeling of fullness and reduce cholesterol. Flaxseeds are also very rich in lignans, a plant compound that has estrogen and antioxidant effects.
Studies suggest that high intakes of dietary lignans may reduce the risk of cardiovascular disease in some people, but more research is needed to confirm this.
How can I add flaxseeds to my diet?
Blend flaxseeds into a smoothie, sprinkle them on yogurt or oatmeal, or use them in baking for a nutty flavor.
Hazelnut
Hazelnut has many benefits according to various studies. They are rich in healthy fats, protein, fibre, vitamins, minerals, antioxidants and phytosterol, which may help prevent cardiovascular disease and type 2 diabetes.
A 5-year study of more than 373,000 people published in the European Journal of Nutrition. One study found that people who regularly ate nuts were more likely to gain weight or become overweight or obese for a longer period of time. reported that the probability is lower.
There is approximately 14 g of fat in 1 oz of almonds, 19 g of Brazil nuts and 18.5 g of walnuts. Because each variety of nuts has a slightly different nutritional profile, it's best to consume a variety of unsalted nuts to reap the benefits.
How can I add nuts to my diet?
Enjoy nuts as a snack or as a delicious side dish. Throw them into salads for crunch.
Nuts and seed butter
Take advantage of the benefits of nuts and seeds in spreadable form by using walnut oil. Each serving provides a healthy amount of monounsaturated and polyunsaturated fats.
These delicious nuts may be high in calories, but try not to eat more than 2 servings per serving.
How can I add nuts to my diet?
Choose a nut butter that is free of added sugar, salt, and fat and sprinkled on rice cakes, bread, or sliced apples.
Olives
A staple of the Mediterranean diet, black olives provide 6.67 g of fat per 100 grams, along with 13.3 g of fiber, primarily monounsaturated.
Recent research reports that a compound in olives called oleuropein may help prevent diabetes. .
Researchers found that while Oleuropein helps the body secrete more insulin, it also clears a molecule called amylin, which contributes to the development of diabetes. Olives can be high in sodium, but 5 large or 10 small olives are considered a standard serving.
How can I add olives to my diet?
Olives are extremely versatile — people can eat them as a snack. You can consume it for breakfast or add it to your salads.
Olive oil
Extra virgin olive oil is full of monounsaturated fats that are good for heart health. It also contains vitamin E, vitamin K, and powerful antioxidants.
Extra virgin olive oil has associations with those at increased risk of cardiovascular disease and those at increased risk of death.
How can I add olive oil to my diet?
Use olive oil regularly, but not for cooking and A single tablespoon of dressing contains 14 g of fat and 120 calories.
Tofu
Tofu is a complete plant protein and a good mono. It is a source of unsaturated and polyunsaturated fat. A 100g serving of hard tofu provides more than 4 grams of fat. This amount of cheese also provides a quarter of a person's daily calcium intake and 11 g of protein.
How can I add tofu to my diet?
Replace red meats with this cheese in many meals to reduce saturated fat intake. . Also use it to increase the protein content in vegetarian stir-fries and curries.
Yogurt
Full-fat natural yoghurt contains good probiotic bacteria to support bowel function. According to observational studies, consuming yogurt regularly can reduce weight gain and obesity and improve heart health.
A study published in 2016 found that consuming yogurt five or more times a week can reduce high blood pressure in women by 20 percent.
Choose full-fat natural yoghurt and avoid those with added sugar.
How can I add yoghurt to my diet?
Enjoy yoghurt with nuts, seeds and fresh fruit for a healthy breakfast, snack or dessert. .
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