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This content is for informational purposes only and is not intended to provide medical advice.
Most people believe that all types of foods containing fat are unhealthy and can be avoided. However, this is not the case. There are healthy fats in some foods that help to regulate hormonal functions, improve mental health, and increase the absorption of certain nutrients in the body.
According to the American Heart Association, no more than 5-6% of total calorie intake should come from saturated fats. However, adding to an everyday meal can have several health benefits. You can add unsaturated fats 25-30% of total calories as fats take longer to digest than carbohydrates, it can help you feel full and satisfied for a longer period after eating. Healthy fats could also help to regulate the digestion of carbohydrates.
11 Healthy High-Fat Foods
Let us have a look at the sources of food with healthy fats:
Avocado
Avocados are a good source of monounsaturated fat and potassium. The fats present in them are essential for absorbing specific vitamins and minerals. For example, avocados are one of the few fruits containing lutein (80 micrograms/ounce), a substance necessary for eye health.
They are also rich in fiber, protein, and potassium, essential for proper muscles. While avocados may not be as sweet as other fruits, it is worth noting that half of an avocado fruit contains approx 487 mg of potassium, which is more than a full banana which makes them a necessary part of a diet to maintain healthy weight.
Dark Chocolate
Dark chocolates are packed with unsaturated fats that can have positive effects on your health. It also has a moderate amount of saturated fats but high flavanoid content in it, which may help reduce the risk of heart disease.
It also contains manganese, copper, magnesium, iron and other antioxidants linked to reduced risk of heart disease. It is recommended to prefer dark chocolate with more than 70% cocoa, or else you might end up consuming more sugar along with dark chocolate.
Eggs
Eggs are considered superfoods as they are an excellent source of fats. 100 gm of boiled egg serving contains approximately 11 gm of total fat which includes 7 gm of unsaturated fats, 3 gm of saturated fat and zero trans fat. Apart from being rich in healthy fat, egg yolks are a good source of Omega 3, folate and a number of vitamins like A, D, E & K.
Not only the egg yolks, but the egg whites are also good for muscle growth as they are high in protein. In addition, eggs are low in calories and easy to prepare, making them a convenient and healthy choice for busy people.
Fatty Fish
Fatty fish like mackerel, salmon, and sardines are excellent sources of unsaturated and omega-3 (EPA and DHA) with each fish containing around 18-21% fat. These healthy fats have been shown to promote heart health by reducing inflammation and improving blood vessel function. Omega-3 fatty acids are also essential for brain health, as they play a role in cognitive function and brain development. In addition, these fats may help to protect against cognitive decline and memory loss.
Nuts
Nuts are incredibly versatile and nutrient-rich with each 100 gram of serving of nuts containing 50-73 gm of total fats, making them one of the highest sources of fat. Along with containing healthy fats, they also boast a high level of vitamin E and magnesium, essential for preventing osteoporosis and maintaining bone density. They can be used in sweet dishes, in salads or can be added for a crunch in savory foods.
Chia Seeds
Chia seeds are found to be rich in heart-healthy omega-3 fats (EPA and DHA) which help in lowering LDL (bad cholesterol) and maintaining heart health. About 75% of the fats in Chia seeds consist of omega-3 alpha-linolenic acid which helps in maintaining normal heart rhythm and pumping and also reduces blood clots. Two tablespoons of Chia seeds (28 grams) contain 140 calories, 7 grams of unsaturated fat, 11 grams of fiber and 4 grams of protein. They can be added as a topper on salads, blended into smoothies or added in baked products like breads.
Extra Virgin Olive Oil
Extra virgin olive oil has a high amount of monounsaturated fats in the form of oleic acid which is approved by the FDA (Foods and Drug Association) for possibly reducing coronary heart disease and may also be helpful in reducing blood pressure. It is the least processed variety of olive oil which may improve blood vessel health and is said to have anti-inflammatory substances which may relieve pain, reduce inflammation and bring down a high temperature with a modest amount of vitamin E and K present in them.
Full-fat Yogurt
Full-fat yogurt contains a fair amount of monounsaturated fats. Such fermented dairy products are said to reduce LDL (bad cholesterol) and blood pressure thus reducing the risk of stroke and other heart problems. It also contains essential minerals such as calcium, phosphorus, and vitamin A which are vital in maintaining strong bones and healthy teeth. It helps the body absorb fat-soluble vitamins and promote normal cell development.
Flaxseed
Flaxseed is rich in fiber, omega-3 (EPA and DHA) fatty acids, and lignans and may help improve the health of your heart by lowering cholesterol and low-density lipoprotein levels (LDL). It is known as a nutritional powerhouse as 100 gm of flaxseed contains 42.2 gm of fat which are mostly unsaturated and 27.3 gm of dietary fiber which helps keep you feeling full longer after meals, making it much easier to control the portions and maintain a healthy diet. Incorporating flax seeds into your diet is an effective way to improve your gut health, and maintain overall wellness.
Tofu
Tofu is a great source of healthy fats, low in cholesterol and may have anti-inflammatory properties. One cup of tofu contains 2.4 gm of monounsaturated fats and 6.2 gms of polyunsaturated fats. This amount of tofu also provides 10% of a person’s daily calcium intake along with around 11 gm of protein. Made from soybean, a complete plant protein, it is a low-calorie healthy alternative to meat and a good source of antioxidants.
Peanuts
Peanuts may be good for the heart as they may help in lowering cholesterol levels and are also a good source for stopping the formation of small blood clots. Their fat profile contains about 50% of monounsaturated fatty acids(MUFA’s), 33% of paraformaldehyde(PFA’s) and 14% of saturated fats which is considered a heart-friendly combination of fats. Due to their fat content, they are known as energy-dense food. They are also a good source of multiple micro-nutrients like fiber, minerals and vitamins. A handful of peanuts or two tablespoons of peanut butter can be consumed daily.
Apart from these foods, soy milk, shredded coconut and forms of seeds that help increase the levels of healthy fat in the body like sunflower seeds, sesame seeds, hemp seeds, pumpkin seeds, etc. can also be included in diet in the same way as chia seeds or flax seeds as these are also beneficial for heart health.
Conclusion
There are a number of foods around us enriched with healthy fat which is essential in building and maintaining both physical and mental health. These foods do not solely nourish our body with fat but also have varying amounts of fiber, protein, vitamins, and minerals. There are foods one should refrain from consuming which are high in saturated fats. The above list of foods is high in unsaturated fats (both monounsaturated and polyunsaturated) which are considered beneficial for the body.
They are simple to incorporate into your diet without worrying about being unhealthy or high in calories. Eating them as part of a balanced diet is one way to ensure that you get plenty of essential healthy fat and other nutrients and maintain a healthy heart and mind.
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This content is brought to you by Andrea Mario
Photos provided by the Shahbaz Ahmed.