Since the fatization of fats, people have started to eat more sugars, refined carbs, and processed foods, and as a result, the whole world is getting fatter and sicker, so it is healthy to look for healthy foods that are high in fats for your own safety. Learn with us the top 10 most common types.
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Healthy foods rich in fat
Recent studies show that fatty substances, including saturated fats, are not that bad. Here are some healthy foods rich in fats that are beneficial and nourishing for the body.
- Avocado is different from most other fruits.
- While most fruits contain primarily carbohydrates, avocado is packed with fat and is one of the healthy foods high in fat.
- In fact, an avocado contains about 77% fat. This makes it higher in fat than most animal foods.
- The main fatty acid found in monounsaturated fats is called oleic acid. This is also the predominant fatty acid in olive oil, which is associated with various health benefits.
- Avocados are one of the best sources of potassium in the diet, even containing 40% more potassium than bananas, which are a typical potassium-containing food.
- It’s also a great source of fiber, and studies have shown that it can lower bad cholesterol and triglycerides, while raising good cholesterol.
- Avocados are high in fat and calories, and despite this, people who eat avocados have lighter weight and less fat.
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Cheese is incredibly nutritious, which makes sense, since an entire cup of milk is used to produce one thick slice of cheese, and it’s a great source of calcium, vitamin B12, phosphorus, and selenium, and contains all sorts of other nutrients.
In addition to being rich in protein, one piece of cheese contains 6.7 grams of protein, which is equivalent to eating a glass of milk. Cheese contains a high percentage of fatty substances as well as dairy products, and it contains many important fatty acids for a lower risk of developing diabetes. type 2 diabetes
Dark chocolate is high in fat
Dark chocolate is one of those healthy foods rich in rare fats that has a delicious taste. It is very high in fat, containing 65% of calories.
Dark chocolate is 11% of the fiber and contains more than 50% of the daily requirement for iron, magnesium, copper and manganese. They also contain antioxidants, some of the antioxidants in them have strong biological activity, and can lower blood pressure and protect against harmful cholesterol in the blood from oxidation.
Studies also show that people who eat dark chocolate 5 or more times a week have a lower risk of heart disease, compared to people who don’t eat dark chocolate. There are also some studies showing that dark chocolate can improve brain function, and protect your skin from sun damage. Just make sure you choose high-quality dark chocolate, with at least 70% cocoa.
Whole eggs are a healthy food
Whole eggs were considered unhealthy because the yolk is high in cholesterol and fatty substances. In fact, one egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Despite this, some new studies have shown that the amount of cholesterol in eggs does not affect the level of cholesterol in the blood, as eggs are one of the healthiest foods rich in fats and nutrients on the planet.
Whole eggs are loaded with vitamins and minerals. It’s low in almost everything the body needs, it even has powerful antioxidants that protect the eyes, and plenty of choline, a brain nutrient that 90% of people don’t get enough of.
Eggs are also a weight loss friendly food. It is very satisfying and rich in protein, although it is high in fat, but people who replace their cereal-based breakfast with eggs end up eating fewer calories and losing weight.
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Oily fish is an important healthy food
Omega-3 rich fish
Oily fish is one of the animal products that most people agree on has many benefits. This includes fish such as salmon, trout, mackerel, sardines, and herring. These fish contain omega-3 fatty acids, which are important for heart health, in addition to some types of proteins and some important nutrients.
Studies show that people who eat fish tend to be healthier, with a lower risk of heart disease, depression, dementia, and all sorts of common ailments. If you can’t eat fish, taking a fish oil supplement may be beneficial. Cod liver oil is best. It contains all the omega-3s you need, plus plenty of vitamin D.
Nuts are one of the healthy foods
Nuts are incredibly healthy, as they are rich in healthy fats and fiber, and are a good source of plant-based protein. Nuts are high in vitamin E and rich in magnesium, a mineral that is hard to come by for most people.
Nuts improve human health, and they reduce the risk of many diseases, such as obesity, heart problems, and diabetes. Healthy nuts include almonds, walnuts, macadamia nuts, and many other nuts.
In general, chia seeds are not thought of as a “fatty” food. However, an ounce (28 grams) of chia seeds actually contains 9 grams of the fatty stuff. Given that almost all of the carbohydrates in chia seeds are from fiber, most of the calories are The calories in them actually come from the fat.
In fact, by calories, chia seeds contain about 80% fat. This makes it a healthy, high-fat food. This isn’t just fat either. The majority of the fat in chia seeds consists of a heart-healthy omega-3 fatty acid called ALA. Chia seeds may also have several health benefits, such as lowering blood pressure and having anti-inflammatory effects.
It’s also incredibly nourishing. It is also rich in fiber and omega 3, in addition to containing many minerals.
Extra virgin olive oil
Another fatty food that everyone agrees is healthy is extra virgin olive oil. The fat is a staple of Mediterranean diets, which has been found to have many health benefits. Extra virgin olive oil contains vitamins E and K, and is full of antioxidants. strobe.
Some of these antioxidants can fight inflammation and help protect LDL particles in the blood from oxidation. They’ve also been shown to lower blood pressure, improve cholesterol markers, and have all sorts of benefits related to the risk of heart disease. Of all the healthy fats and oils in the diet, oil is the best. Extra virgin olives are king.
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Coconut and coconut oil
Coconut and coconut oil are two of the largest sources of saturated fat. As about 90% of the fatty acids in it are saturated, and despite this, the population that consumes large quantities of coconuts does not have large percentages of people with heart disease, in addition to being in excellent health, and the fats present in coconuts differ significantly Larger than most other fats, it consists largely of medium chain fatty acids.
These fatty acids go straight to the liver where they are converted into ketone bodies. Studies show that medium-chain fats suppress appetite, help people eat fewer calories, and can boost metabolism by up to 120 calories a day.
Several studies show that these types of fats can have benefits for people with Alzheimer’s disease, and they’ve also been shown to help you lose belly fat.
Full-fat yogurt is an important healthy food
Real, whole milk is one of the healthy foods that are high in fat. It contains all the important nutrients, like dairy products are high in other fatty substances, but it is also full of healthy bacteria and probiotics that can have powerful effects on your health. Studies show that yogurt can lead to significant improvements in the health of your digestive system. It may also help fight heart disease and obesity, just be sure to choose real, full-fat yogurt and read the label.