When fat was demonized, most people have started eating more refined carbs, sugar, and processed foods as a replacement. Do you know what followed? People ended up being sicker and fatter. But, as we say, times are changing.
There have been studies and enough evidence to believe that fat, even saturated fats, is not the devil that it has been believed to be. There are so many healthy foods, which contain good fat, and are in the superfood scene.
So, here, in this article, we will discuss a few high-fat foods, which are nutritious, healthy, and a must-have in your diet.
One avocado (approximately 201 grams) has about twenty-nine grams of fat and three-hundred and twenty-two calories. It is a good source of oleic acid, a monounsaturated fatty acid, and has incredible health benefits. Following recent research, it was found that oleic acid has anti-inflammatory properties and helps cancer prevention.
Further, avocado oil also guards you against diseases, such as diabetes and heart disorders. Avocadoes are a great fiber source, and a single one will provide 13.5 grams of fiber.
More so, avocadoes also have lutein in them, which is an excellent potassium source and is suitable for eye health.
Moira, an online reviewer who has reviews such as the best fish finder under 200 to her credit, shares, ‘ I use avocado in my salads to replace less healthy saturated fats, such as butter and mayonnaise.’
Fatty fish, such as mackerel, salmon, lake trout, herring, albacore tuna, and sardines are excellent Omega-3 fatty acids sources. These are all good fats, which are great for your heart health. Further, they can also make your brain sharp and is quintessential dietary inclusion in your old age. You can add two servings of fatty fish to your weekly diet, and one serving can be three ounces. Fish can be poached, grilled, or baked.
Olives are small, but they are rich in flavor and fat. Only 1 oz. of green olives contains four grams of fat.
‘For me, olives are good on everything – salads, pizza, pasta. They are a phenomenal addition to the cheese plate, too, with some veggies and crackers,’ comments Becca, an associate with RazorHood.
Cheese is indeed very nutritious. It makes absolute sense because a whole cup of milk goes into making a thick cheese slice. It is a great source of Vitamin B12, selenium, calcium, and all kinds of other nutrients. Further, cheese is also an excellent source of protein. A thick cheese slice will have 6.7 grams of protein, as much as a glass full of milk.
Like other dairy products, cheese has powerful fatty acids, which lower the risk of type 2 diabetes.
Eating only 1 oz of dark chocolate is more than enough to curb off your sweet cravings while offering you a good portion of healthy fats and a bunch of other nutrients, such as calcium and potassium.
Dark chocolate has about 41 mg of magnesium and is an excellent source of flavonoid antioxidants. There is a study that states that cocoa powder has more antioxidants than blueberry powder. Further, dark chocolate reduces your risk of developing heart diseases. A study found that people who consumed dark chocolate about five times a week had the lowest risk of developing cardiovascular diseases. Another study involving older people with mild cognitive difficulties suggested that consuming dark chocolate betters brain function.
‘I always pick a quality dark chocolate that has about seventy-percent cocoa as they have higher flavonoid levels,’ comments Roxy, a reviewer who wrote the best Kohler toilets review.
Sunflower seeds, pumpkin seeds, and sesame seeds are all highly great fat sources and pack a big punch. The fats in seeds can lower your cholesterol levels. Generally speaking, plant fats are healthier than animal fats. So, adding the seeds to your diet can be a great way to stay healthy.
‘Nuts is my evening snack. More so, I add them to my salads and smoothie bowls for a tasty crunch,’ comments Gregg, an associate with EmbraceGardening.
Nuts have an array of health benefits, and there are plenty of studies to prove that. Nuts are a good source of protein, fats, fiber, minerals, vitamins, phytosterols, and antioxidants, helping prevent type 2 diabetes and cardiovascular diseases.
A study involving 3,73,000 people found that people who consume nuts regularly are less susceptible to gaining weight or becoming overweight in the long run. 1 oz of Almonds have about 14 grams of fat, 1 oz of Brazil nuts have 19 grams of fat, and 1 oz of walnuts have 18.5 grams of fat. It is ideal to consume unsalted nuts to reap the benefits, as every nut has a different nutrient profile.
So, these are the seven best healthy fat sources to add to your diet. Have more such suggestions? Let us know in the comments below.