10 Foods That Are High in Fat
When talking about health, a common assumption is that fat is bad and needs to be avoided at all costs. However, there are good fats and in this article we will tell you 10 foods that are high in fat which are super healthy.
The common misunderstanding that fat is generally bad comes from a lack of understanding of the type of fat. There are different types of fats. What you need to look out for are the bad kinds and try to take in the healthy kinds of fats.
What Does Fat Do for Your Body
Fats are the nutrition that your body needs. The problem that most people face is they end up taking the wrong kind of fat. Fats are essential to keep your body energized, protect your organs, and keep it warm.
They also play a vital role in cell growth. Fat is found to even help your body produce essential hormones and absorb nutrients too. So you can see that the right type of fat is quite important. It keeps your physiology in check and assists in important functions.
The Types of Fats and Benefits of Healthy Fats
This is the thing you really need to be paying attention to. There are different types of fats that affect the body in different ways. Let’s take a dive and see what fats you should be taking and which ones should be avoided.
1. Unsaturated Fats
These are some of the healthiest fats and are widely recommended in proper doses to maintain a healthy lifestyle. There are mainly two types of unsaturated fats:
Monounsaturated fats are beneficial for weight loss, gaining energy and even for protecting the heart.
Fats like Omega 6 and Omega 3 are polyunsaturated fats and help in many ways. First up, they can help reduce inflammation and facilitate cell growth.
Omega 6 fatty acids in particular are helpful for proper muscle and brain function. Do keep in mind they can promote inflammation in the body, but taken in the correct amount, they’re quite helpful.
2. Saturated Fats
This is a bit more controversial. Over the years saturated fats have always been looked down upon and were advised to be avoided. However, new studies are showing that there might not be a link between saturated fats and heart diseases.
These types of fats are found in animal products. So, your typical meat lover is taking in mostly saturated fats. The key takeaway here is, that although saturated fat might not be as bad as once thought, unsaturated fats remain the best option. Try to stick to grass-fed meats and avoid unprocessed meats like sausages.
3. Trans Fat
These are the ones you should avoid religiously. They are responsible for increasing bad LDL and reducing good HDL. LDL stands for Low-Density Lipoproteins and HDL is High-Density Lipoproteins.
These are responsible for carrying cholesterol through your blood. High levels of LDL are the cause of strokes and heart diseases. Whereas, HDL absorbs cholesterol and transports it to the liver to flush it out of the body.
10 High-Fat Foods That Are Super Healthy
Alright, let’s cut to the chase, here are some foods high in healthy fats that you should be consuming.
Turns out, as delicious as cheese is, they’re just as good for you. Cheese can reduce the risk of type 2 diabetes and has many other health benefits. They’re enriched with vitamin B12, calcium, selenium, and more.
2. Dark Chocolate
Ah! Isn’t there just something so great about dark chocolate? Not only are they absolutely delicious, but they are also jam-packed with healthy fats as well. Keep in mind the type of dark chocolate you consume also matters. The extra ingredients that can be included in a bar of chocolate could offset its beneficiary properties.
3. Whole Eggs
Eggs are also one of the foods which were once thought to be bad for you due to the high cholesterol. Turns out that is not the case, and they are quite good and nutritious. They are very high in nutrients and fat. Recent studies have shown that they can once again be had without a worry. The American Heart Association (AHA) has deemed it perfectly fine to consume once again.
4. Fatty Fish
Loaded with Omega 3, fatty fish can do wonders for your body. They’re full of unsaturated healthy fats and work to improve heart and brain function. Fish like salmon, trout, sardines and mackerel are great choices.
If you want a more plant-based source of protein and beneficial fats, you really can’t go wrong with nuts. Apart from these, they’re an excellent source of vitamin E.
6. Chia Seeds
Chia seeds are composed of heart-friendly Omega 3 fatty acids. These are incredibly nutritious. Over the years, many studies have shown the health benefits of chia seeds. They can reduce blood pressure and even reduce symptoms of arthritis.
7. Olive Oil (Extra Virgin)
Extra-virgin olive oil is high in antioxidants that can fight against inflammation and prevent LDL in the body from oxidizing. A staple Mediterranean diet, extra-virgin olive oil, has been shown to reduce risks of heart diseases and reduce blood pressure.
8. Full-Fat Yogurt
Yogurt does wonders for your digestive health, and may also help in fighting heart diseases. What you need to look out for though, is to make sure you get real full-fat yogurt. Read the label and be keen on which type you’re getting. A lot of the yogurt in the store is only low-fat and comes with lots of added sugar.
Most fruits are high in carbs; avocados, on the other hand, are high in fat. There is so much fat in avocados that they’re sometimes higher than animal foods regarding their fat content. They are composed of both monounsaturated fats and polyunsaturated fats.
10. OliveE.. Healthful
Some might not be the biggest fans of olives, but there is no denying that they are super rich in monounsaturated fats. They are also packed with fiber, beta-carotene, and vitamin E.
Healthful High-Fat Foods for a Keto Diet.
There is a new dietary trend making the rounds – the Keto Diet keto diet is a low-carb and high-fat diet and studies have shown the diet to have numerous health benefits.
The way it works is you eat very little carbs and replace it with high fatty foods – of course, the good kind of fat. This will cause your body to go into a state widely known as ketosis and burn fat for energy efficiently. This is also good for the brain. Fat is turned into ketones in the liver and can benefit the brain immensely.
The standard ketogenic diet will consist of 75% fat, 20% protein, and a mere 5% carbohydrates.
Here are some of the foods that are recommended if you are going to be following a keto food diet:
- Low carb vegetables – tomatoes, peppers, onions and mostly green vegetables
- Fatty fish
- Meat – steak, chicken and turkey
You can easily maintain a keto diet with foods previously mentioned that are filled with good fats.
Fats are an essential part of any diet and should not be ignored. Keeping in mind what you eat and reading the labels will go a long way when buying yourself the right kind of foods high in fat in the future.