Numerous foods that are rich in healthy fats are also excellent providers of fiber, vitamins, and minerals. Here are 13 high-fat foods that a dietician suggests.
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Over the last couple of decades, foods high in fat have gone from being popular to unpopular, unpopular to very unpopular, and then back again to popular. Fat has made its way back into our lives. But more importantly, so has the distinction of the type of fat. Fat is an essential part of our diet, providing the body with energy, aiding hormone function, memory, and the absorption of specific nutrients. This article discusses what healthy fats are, the top healthy fat foods to include in your diet, and unhealthy fats to avoid.
Types of Fat
The four main forms of fat are as follows:
- Monounsaturated (also known as omega-9 fatty acids)
- Polyunsaturated fatty acids (also known as omega-3 fatty acids and omega-6 fatty acids)
- Saturated.
- Trans fatty acids.
According to the American Heart Association, one should limit their intake of trans fat and saturated fat and replace them with “better fats,” namely monounsaturated and polyunsaturated fats. Similarly, the 2020–2025 Dietary Guidelines for Americans recommend limiting the intake of trans fats and saturated fats.
Too many trans fats in the diet have been linked to higher levels of LDL cholesterol, also known as “bad” cholesterol, and lower levels of HDL cholesterol, sometimes known as “good cholesterol,” which can raise the risk of developing diabetes, cancer, and cardiovascular disease. Studies have revealed that saturated fats can also increase cholesterol levels, increasing the risk of heart disease. We still have a lot to learn about saturated fats and how they relate to heart disease, according to a growing body of studies.
Healthy fats are typically described as monounsaturated and polyunsaturated fats. These fats can be found mostly in plant-based foods such as avocados, nuts, seeds, and vegetable oils. There are also unsaturated fats in fatty fish like salmon
Healthy, high-fat foods
- Avocado.
- Chia seeds.
- Whole eggs.
- Extra-virgin olive oil
- Plain whole milk Greek yogurt
Avocados
Avocados consistently appear on lists of healthful high-fat foods because they are high in heart-protective monounsaturated fats. Vitamins C and E, which have anti-inflammatory qualities and shield our bodies from the harm caused by free radicals, are also abundant in avocados. Avocados taste delicious in a mixed green salad, in a smoothie, or on whole-wheat toast with an egg on top.
Chia Seeds
Chia seeds are a convenient way to consume omega-3 fatty acids, which have been associated with a reduction in depression, heart disease, and joint inflammation. Chia seeds are small and adaptable. Two tablespoons of chia seeds are about ten grams of fiber in one serving. Dietary fiber is believed to control blood sugar levels, avoid constipation, and increase satiety during meals.
Whole Eggs
There has been a great deal of debate about eggs as well. However, the American Heart Association advises healthy people to include up to a whole egg daily in their diet plans, while aging adults should have up to two eggs daily. Eggs are an affordable source of protein and deliver bone-promoting vitamin D. They also include lutein and zeaxanthin, two vitamins and minerals that may lower the risk of age-related macular degeneration, the main cause of blindness in older people.
Extra-Virgin Olive Oil
Olive oil is another excellent monounsaturated fat that is good for the heart and is a main component of the well-known Mediterranean diet. It also contains significant amounts of vitamin K, which aids in bone building and blood clotting, as well as vitamin E, which may support the body in maintaining immunological and skin health. When adding olive oil to salads, sautéing, or marinating poultry, meat, or fish, one should be careful not to use too much because it does have 120 calories per tablespoon.
Plain Greek Yogurt
Full-fat yogurt usually keeps a person satiated, making it a superior choice for many people as a breakfast or snack. Greek yogurt is a great source of calcium, which is essential for growing and strengthening bones. Additionally, it includes probiotics, which are living bacteria helpful for preserving gut health. Try making a smoothie with yogurt and berries, using yogurt instead of mayo in egg or tuna salads, or using it to thicken sauces or soups.
Also read-High Fiber Foods You Should Include In Your Diet
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