Healthy High Fat Foods are a wonderful way in which you can incorporate more flavor, satisfaction, and nutrition in every meal that you take. Fats are an essential macronutrient with a range of important functions that it performs for our body. It helps in absorbing the vitamins and also acts as an energy store for the body. Each gram of fat contains 9 calories makes it the most calorie dense nutrient and incorporating it too much can lead to weight gain, but monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids as both of them are healthy fats.
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Fats are responsible for keeping us full and satisfied for longer periods of time, in addition to this a lot of good fats are very rich in other essential nutrients, like fiber, protein and a range of vitamins and minerals.
So let us enter the era of enlightenment, where the spotlight is now on these unsung heroes of the culinary realm-healthy fats. They are not the villains but they are responsible for expanding waistlines and clogged arteries but are the protagonist contributing to overall well-being.
- Avocados- Avocado which is often referred to as nature’s butter is very rich in monounsaturated fats also known as oleic acid which is known for its anti-inflammatory properties and can also play a vital role in preventing cancer. They are very unique in the world of fruits as most of the fruits primarily contain carbs, avocados are full of fats. They are native to Mexico and Central America, but are cultivated in many areas of the world, including North america. Half a medium avocado which is typically around 100 grams contains approximately 14.7 grams of fats and 160 calories. They are also rich in potassium as they provide 15% of daily value per serving.they are also a great source of fiber, which offers numerous digestive, heart health, and weight management benefits.
- Dark chocolate- Indulge in your sweet tooth with dark chocolate, which also contains monounsaturated fats and antioxidants properties like flavonoids and polyphenols, these compounds combat oxidative stress present in the body and helps in neutralize free radicals and also in reducing the risk of some chronic diseases. Dark chocolate boasts a higher cocoa content, unlocking a treasure trove of benefits. One portion of delicious dark chocolate boasts around 11 grams of fat and also gives you a bonus of 2 grams of fiber per serving. It is very important to make sure that you get dark chocolate with at least 70% of cocoa in it, as other dark chocolates do have added sugar and are lower in nutrients, antioxidants which the dark chocolate provides specifically.
- Whole eggs- Whole eggs have always been considered unhealthy as the yolks are very much high in cholesterol and fat content. The cholesterol present in eggs does not affect your body in a negative way for most people. One extra-large whole egg contains 6 grams of fat out of this 6 grams of fat, 1.6 grams is saturated fat and has only 78 kcal in it. Egg yolk is rich in vitamin D and choline, a vitamin B which supports the functioning of the liver, brain, nerves and muscles of the body. Eggs can also help you in losing weight as they are very high in protein and can also help you in staying fuller for a longer time.
- Fatty fish- Fatty fish contains a very large amount of unsaturated fats and is also rich in omega-3 fatty acids, which is very important for your body as it maintains both heart and brain health. They are regarded as one of the most nutritious animal protein sources available. This includes dishes like salmon, tuna, trout, anchovies, sardines, and herring. Research says that when fatty acids are consumed it enhances the cognitive function of the body, also helps in regulating blood sugar levels and decreases the risk of getting heart diseases.
- Nuts- According to several studies nuts have several benefits. They are very rich in fats, protein, fiber, vitamins, minerals, antioxidants, and phytosterols which help you in preventing cardiovascular disease and also type 2 diabetes. Nuts also contain vitamin E and are also loaded with magnesium which is a mineral that a lot of people lack in their body. Many studies show that people who eat nuts on a regular basis have a low risk of being obese and also are at very low risk of getting heart diseases. Healthy nuts include almonds, walnuts, macadamia nuts etc.
- Chia seeds- These small but mighty seeds are full of fiber, protein, fat and many essential minerals. Chia seeds are thought of as a fatty food but every 28 grams of chia seeds contains about 11 grams of fat. They are also one of the best plant based sources of omega-3. They also work as an antioxidant for the body and also provides some amount of iron and calcium to your body. They have several health benefits such as lower down the blood pressure and also have anti-inflammatory effects on your body.
- Extra virgin olive oil- Almost all of us are aware of the health benefits that extra virgin olive oil has to provide to you. They are rich in fats and also are high in oleic acid which is a fatty acid and is imbibed with powerful anti-inflammatory properties. For the People of the Mediterranean this is an essential component to their diet. It has shown multiple health benefits regarding heart, blood sugar level and also weight management. It is rich in vitamin E, vitamin K and also many important antioxidants. If you take 1 tbsp of olive oil then it will provide you with 124 kcal and also 14 g of fat.
- Coconut- Coconut is also known as tree of life in various tropical regions, it provides you with a versatile variety of culinary delights as well as also gives you many health benefits. Beyond its amazing taste and aroma, coconut offers a unique nutritional profile which has been granted attention for its potential health benefits. Coconut products are very well known for its antimicrobial properties, which is attributed in part to the presence of lauric acid.
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