When it comes to fats, many of us think high cholesterol, high blood pressure, and cardiovascular diseases. But it is actually not the case. Fats are an essential macronutrient that is good for your health and should be incorporated into your meals and snacks. Your body needs some healthy fats to function smoothly. Eating healthy high fat foods is good for your heart and helps your body to absorb essential vitamins.
Our body needs dietary fats to improve hormone function, boost memory, and speed up the process of absorption of essential nutrients. Eating foods that contain healthy fats can create a sense of satiety by slowing down the breakdown of carbohydrates. If your body doesn’t get sufficient healthy fats, it will become difficult for your body to absorb nutrients and regulate important hormones.
It is important to know the right types of fats that are nutrient-dense and are good for your overall health. Monounsaturated and polyunsaturated fats, such as omega 3 fatty acids and omega 6 fatty acids are the healthiest fats that our body needs to perform basic functions.
However, you need to be aware of health-damaging fats, trans fats, and saturated fats that are not good for your health. Eating saturated fats can lead to high cholesterol levels, weight gain and increased risk of cardiovascular disorders. While trans fat increase your belly fat, increase bad cholesterol levels and increase the risk of heart diseases, type 2 diabetes, and cancer.
Healthy High Fat Foods
No matter if you are following a weight loss diet plan, keto diet, paleo diet, Atkins diet, or any other specific diet plan, it is important to incorporate healthy high-fat foods into your diet to keep your body well-nourished. Here is a list of healthy high-fat foods that you can enjoy and include in your weight loss diet plan.
- Olive Oil
- Avocado
- Flaxseed
- Fatty Fish
- Chia Seeds
- Eggs
- Nuts
- Cheese
- Yogurt
1. Olive Oil
Olive oil is one of the healthy high-fat foods that can help lower the risk of heart diseases, diabetes and cancer. Olive oil contains essential compounds, oleic acid and secoiridoids that can slow down the gaining process by protecting your body at the cellular level. Adding the extra-virgin olive oil that is extracted naturally without undergoing processing is highly nutritious. In addition, olive oil is a very good source of antioxidants that are good for your overall health. So, add this superfood to make the base of salad dressing, prepare soups, cook meat, or stir fry your favorite veggie with it. Add this amazing high-fat food to your meal plan to reap its maximum health benefits.
2. Avocado
Avocados are a nutrient-dense food that is packed with high fiber content, vitamin B6, C, K, folate, potassium and other important nutrients. They are an excellent source of monounsaturated fats, oleic acid that your body needs to perform a variety of functions. Avocados are also a good source of an important antioxidant, lutein that is good for your eye health.
Eating avocados can lower LDL cholesterol levels and improve the levels of good cholesterol levels. A study suggests that people who eat avocados have less belly fat and lose weight fast than those who don’t include them in their diet. The fruit tastes great when combined with salad or wrap, baked potato, or butter on the toast.
3. Flax Seeds
Flax seeds are one of the healthiest high-fat foods that are a great source of omega 3 fatty acids. If you are a vegetarian and following a plant-based diet, flax seeds are an excellent addition to meet your fat requirements. Flax seeds contain soluble and insoluble fiber that can keep you satiated for longer while regularizing your bowel movements. Besides increasing the feeling of fullness, flax seeds can also reduce bad cholesterol levels and lower the risk of cardiovascular diseases.
You can make the most out of these versatile little seeds by adding them to your favorite smoothie or yogurt, sprinkle on oatmeal, use them in a salad dressing, energy bites, or baked products.
4. Fatty Fish
Fish, also known as brain food, is a great source of omega 3 fatty acids that are important for healthy brain functions. To keep your brain cells healthy, it is recommended to eat a healthy dose of polyunsaturated omega 3 fatty acids, EPA, and DHA that are important for your brain health. It helps your body to fight inflammation, prevent coronary heart diseases and chronic diseases. Salmon, herring, sardines, mackerel, shad, anchovies are a few healthy fish options to include in your diet plan.
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5. Chia Seeds
Chia seeds, also known as fatty food, that contains almost 80% fat. These tiny superfoods contain heart-healthy omega 3 fatty acids, ALA that offers a number of health benefits. Chia seeds are an incredibly healthy food that contains fiber, omega 3 fatty acids, protein, antioxidants and essential minerals. They possess anti-inflammatory properties and can lower blood pressure. Chia seeds can be added to a variety of dishes, including smoothies and pudding, to get a high dose of healthy fats, fiber and protein.
6. Eggs
Eggs are a versatile, delicious food that is packed with micronutrients, including choline, selenium, vitamin A, D and B vitamins. This nutrient-dense food is a weight loss friendly food that is high in protein, which is important for losing belly fat. Eggs are loaded with potent antioxidants, phytonutrients, and choline that is important for regulating brain function, nervous system, cardiovascular, and eye health. A recent study has shown that incorporating eggs into your breakfast routine can lower the risk of developing cardiovascular diseases. The yolk contains high-fat content, omega 3 fatty acids that makes it highly nutritious and healthy fat food. Whether scramble, poach or boil them, add eggs to your meals and get enough supply of healthful fats.
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7. Nuts
Believe it or not, nuts are one of the healthiest snack options that are filling, extremely delicious, and full of healthy fats. Nuts are packed with healthy fats, protein, fiber, antioxidants, minerals and other important compounds. They have amazing properties to prevent serious health disorders such as cardiovascular diseases and type 2 diabetes. A study has shown that adding nuts to your diet can help prevent weight gain in obese people. Another study suggests that adding nuts to your diet can prevent you from diabetes and heart diseases.
Cashews, pistachios, almonds, peanuts, walnuts, pecans, pine nuts, and macadamia are a few popular types of nuts that you should consume. Whether eat them as a snack, top them in salads, add them in yogurt, wraps and bread and other baked goods, add nuts to your diet to reap its maximum health benefits.
8. Cheese
Cheese is extremely nutritious and an incredible source of healthy fats, quality protein, calcium, vitamin B12, selenium, phosphorus, and other important nutrients. This high-fat dairy product contains powerful fatty acids that offer a myriad of health benefits. Cheese contains bone-building calcium and quality protein, adding cheese to your diet can meet your daily calcium and protein needs. Some studies have shown that people who include cheese in their diet have lower chances of high cholesterol levels and heart diseases. Cheese is a very good source of probiotics that
Whether make a cheese omelet, sprinkle it on scrambled eggs, or garnish on salads, adding cheese to your diet can add flavor and helps your body to absorb all the essential nutrients your body needs.
9. Yogurt
The healthy fats in yogurt are nutritious and filling. Yogurt is a nutritious dairy product that is full of important nutrients and probiotic bacteria that are crucial for your gut health. Many studies have found that yogurt can improve your digestive health, prevent obesity and heart diseases. Besides maintaining gut flora and promoting digestion, regularly eating yogurt can boost immunity, improve mood, reduce weight gain and help treat obesity. Make sure to add Greek yogurt or full-fat yogurt to your diet. Enjoy yogurt as a healthy snack or dessert, combine it with your favorite fruit, or mix it with nuts and seeds.
To Sum Up
Fat is an essential macronutrient that is important for a myriad of body functions. Your diet should contain a healthy dose of monounsaturated and polyunsaturated fats to keep your body well-nourished. Add these healthy high-fat foods to your diet plan and harness the nutritional power of these incredibly nutritious foods.
