Fat is a vital macronutrient with a variety of important functions, including protecting the body, helping your absorb vitamins, and functioning as an energy reserve. Per gram of fat comprises 9 calories, giving it the most calorie-dense nutrient, and consuming too much can hence lead to weight gain.
Here are 10 high-fat foods that are amazingly healthy and nutritious.
The avocado is quite different from most other fruits. Most fruits naturally contain carbs, avocados are packed with fats.
Avocados are about 77% fat, by calories, giving them even higher in fat than most animal foods. Research has it that the main fatty acid is a monounsaturated fat known as oleic acid. More so, it’s also the predominant fatty acid in olive oil, connected with various health benefits.
Avocados are among the safest sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high potassium food.
Additionally, avocado an excellent source of fiber, and studies have confirmed that they can lower LDL cholesterol and triglycerides while raising HDL (the “good”) cholesterol.
Also though they are high in fat and calories, one research shows that people who eat avocados tend to weigh less and have less belly fat than those who don’t.
The cheese is amazingly nutritious. This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese.
It is an excellent source of calcium, vitamin B12, phosphorus, and selenium, and includes all sorts of other nutrients
It also contains powerful fatty acids that have been connected to all sorts of benefits, More so, it reduced the risk of type 2 diabetes.
3. Dark Chocolate
Dark chocolate is one of those rare health foods that really taste good. It is extremely high in fat, with fat at approximately 65% of calories.
Dark chocolate is 11% fiber and comprises over 50% of the RDA for iron, magnesium, copper, and manganese. It is also packed with antioxidants, so much that it is one of the highest-scoring foods tested, even outranking blueberries.
Some of the antioxidants in it have strong biological activity and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidized.
Research also shows that people who eat dark chocolate 5 or more times per week are less than half as possible to die from heart disease, compared to people who don’t eat dark chocolate.
There are also some studies proving that dark chocolate can increase brain function, and protect your skin from damage when exposed to the sun.
4. Whole Eggs
Whole eggs used to be recognized as unhealthy because the yolks are high in cholesterol and fat.
A single egg carries 212 mg of cholesterol, which is 71% of the confirmed daily intake. Plus, 62% of the calories in whole eggs are from fat.
Nevertheless, new researches have revealed that cholesterol in eggs doesn’t influence the cholesterol in the blood, at least not in the majority of people.
Whole eggs are really packed with vitamins and minerals. They contain a little bit of nearly every single nutrient we need. They even contain important antioxidants that protect the eyes, and lots of choline, a brain nutrient that 90% of people don’t get enough of.
Eggs are the most important nutrients for weight loss, and also weight-loss-friendly food.
Notwithstanding being high in fat, people who substitute a grain-based breakfast with eggs end up consuming fewer calories and losing weight.
The best eggs are omega-3 enriched or pastured. Just don’t throw away the yolk, that’s where almost all the nutrients are found.
5. Fatty Fish
Fatty fish is an animal product that people agreed to healthy for health. This comprises fish like salmon, trout, mackerel, sardines, and herring.
These fish are packed with heart-healthy omega-3 fatty acids, high-quality proteins, and all sorts of important nutrients.
Researches confirm that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia, and all sorts of common diseases.
Nuts are amazingly healthy. They are essential in healthy fats and fiber and are a great plant-based source of protein.
Nuts are also high in vitamin E and packed with magnesium, a mineral that most people don’t get adequate of.
Researches confirm that people who eat nuts tend to be healthier and have a lower risk of various diseases. This includes obesity, heart disease, and type 2 diabetes.
Healthy nuts include almonds, walnuts, macadamia nuts, and numerous others.
7. Chia Seeds
Chia seeds are commonly not seen as a “fatty” food. Nevertheless, an ounce (28 grams) of chia seeds really contains 9 grams of fat.
Almost all the carbs in chia seeds are fiber, the majority of calories in them actually come from fat.
By calories, chia seeds are around 80% fat. This makes them excellent high-fat plant food.
These aren’t just any fats either, the majority of the fats in chia seeds consists of the heart-healthy omega-3 fatty acid called ALA.
Chia seeds may also have many health benefits, which are lowering blood pressure and having anti-inflammatory effects.
They are also amazingly nutritious. In addition to being packed with fiber and omega-3s, chia seeds are also packed with minerals.
8. Extra Virgin Olive Oil
Another fatty food that almost everyone agrees is healthy, which is extra virgin olive oil.
This fat is an essential component of the Mediterranean diet, which has been revealed to have numerous health benefits.
Extra virgin olive oil contains vitamins E and K and is packed with powerful antioxidants. Some of these antioxidants can fight inflammation and help protect the LDL particles in the blood from becoming oxidized.
It has also been confirmed to lower blood pressure, increase cholesterol markers, and have all sorts of benefits related to heart disease risk.
Real, full-fat yogurt is amazingly healthy. It has all the same important nutrients as other high-fat dairy products.
But it’s also loaded with healthy, probiotic bacteria, that can have powerful effects on your health.
Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity.
Just make sure to choose real, full-fat yogurt and read the label. Unfortunately, many of the yogurts found on store shelves are low in fat but loaded with added sugar instead.
It is best to avoid those like the plague.
10. Coconuts and Coconut Oil
Coconuts, and coconut oil, are the most valuable sources of saturated fat on the planet.
It contains about 90% saturated fatty acids. Even so, populations that consume large amounts of coconut do not have high levels of heart disease and are in excellent health.
Coconut fats are actually different than most other fats and consist largely of medium-chain fatty acids.
These fatty acids are metabolized differently, going straight to the liver where they may be turned into ketone bodies.
Studies show that medium-chain fats suppress appetite, helping people eat fewer calories, and can boost metabolism by up to 120 calories per day.
Many studies show that these types of fats can have benefits for people with Alzheimer’s, and they have also been shown to help you lose belly fat.