Healthy high fat foods are the best way to incorporate more flavour, satisfaction, and nutrition into every snack and meal. Including healthy high fat foods in a meal also forms a sense of fullness, slows down the digestion of carbohydrates, and adds flavour to food. Read on to discover the seven best high-fat sources and learn how they can help support good health.
Here are seven high-fat foods that are incredibly healthy.
-
-
- Avocados
-
Avocados are unique as most fruits primarily contain carbs, but avocados are loaded with fats. These fruits carry 80% fat, making them even higher in fat than most animal foods. Avocados are a rich source of potassium, providing 15% of the daily value per ounce serving. In addition, they have antioxidants. The creams, green sources of fat, are also bursting with fibre, which offers numerous health benefits such as heart health, weight management, and digestive benefits.
-
-
- Dark chocolates
-
Dark chocolate is nutritiously disguised as a tasty dark treat. It is extremely high in fat. The dark treat is also packed with antioxidants like resveratrol, the same antioxidant that red wine health benefits, and epicatechin, which may offer anti-ageing and performance-enhancing properties. Make sure you pick dark chocolate that contains at least 70% cocoa, as other varieties of dark chocolate are higher in added sugar and have lower nutritional and fewer antioxidants than dark chocolate provides.
-
-
- Cheese
-
You may not know, but cheese is surprisingly nutritious, despite its iffy reputational. This dairy product is a great source of phosphorus, calcium, vitamin B12, and selenium and contains many other nutrients. It also contains proteins, with a single ounce of cheese containing six grams of protein around a glass of milk. Cheese, like other high-fat dairy products, also doesn’t appear to increase the risk of heart disease compared to reduced dairy products.
-
-
- Whole eggs
-
Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat. However, research studies have shown that cholesterol found in eggs does not negatively affect cholesterol blood levels, at least not in most people.
Additionally, eggs are densely nutritious, containing vitamins and minerals. An example is a choline, a nutrient our brain needs, but 90% of people do not get enough of it. One egg (50 grams) offers 27% of the DV of choline. Eggs also help in weight loss. They are packed with protein, which can help you stay fuller for more time and reduce excess calories. So, yolks and eggs can be a healthy addition to any diet.
-
-
- Nuts
-
Nuts are incredibly healthy high-fat foods. They have high fibre content and are a good plant-based source of protein. Nuts carry vitamin E and are packed with magnesium that most people don’t get enough of. As per research, people who consume nuts tend to be healthier and have a reduced risk of various diseases. This includes type 2 diabetes, obesity, and heart disease. Healthy nuts include walnuts, almonds, macadamia nuts, and numerous others.
-
-
- Fatty Fish
-
Fatty fish is widely known for its nutritional benefits. This includes trout, salmon, sardines, mackerel, and herring.
Fatty fish comprises heart-healthy omega-3 fatty acids, high-quality proteins, and various vitamins and minerals. According to research studies, regular fatty fish consumption may improve cognitive function, help control blood sugar levels and decrease heart complications. If you can’t eat fish, consuming a fish oil supplement can do the trick. You can buy medicines online and other health supplements from a reliable online pharmacy store. Cod fish liver oil is a great source. It contains all the omega-3s that your body needs and plenty of vitamin D.
-
-
- Chia seeds
-
Chia seeds are generally not thought of as a highly fatty source of food, but you may be surprised by knowing the fact that an ounce of chia seeds contains eleven grams of fat. In addition, almost all the carbs in chia seeds are fibre, so most calories in them come from fat. Chia seeds have an essential omega-3 fatty acid called linolenic a, which is considered heart-healthy fat. The seeds may also offer numerous health benefits, such as lowering blood pressure, and their anti-inflammatory properties help remove free radicals from the body. These are densely nutritious. Despite being filled with omega-3s and fibre, chia seeds are also packed with nutrients.
Closing note
Although high-fat foods were used to be considered as low in nutrients, research studies show that some fats do not pose the negative concerns for heart health that they once thought to. In addition, high-fat foods may offer the same health benefits as their low-fat counterparts as they are less processed. Although they contain more calories, the high-fat foods mentioned above can easily be part of a nutrient-dense, whole-food-based diet.
Also Read – Regular Snacks That Burns Fat
