Top 10 super healthy high-fat foods
Nowadays people are more interested in junk foods that are high in fats.
Finally resulting in health issues that make sicker.
However, as time flies; research and studies show that fats also contain healthy substances including saturated fats that are turned out to be healthy.
Here comes the top 10 high-fat foods that are actually nutritious and healthy.
Avocados
Compared to most of the Fruits Avocado is a different one.
In common most Fruits contain protein, iron, carbs...but this specific fruit is high in fats.
Most of the fat in avocado that is healthy is oleic acid, a monounsaturated fatty acid.
This fruit is prized high when compared to other fruits since it has lots of nutrients.it is great in aroma and texture, so added in many dishes too.
Here are some of the nutrients, in a single 3.5-ounce (100-gram) serving: Daily value
- Vitamin K: 26%
- Folate: 20%
- Vitamin C: 17%
- Potassium: 14%
- Vitamin B5: 14%
- Vitamin B6: 13%
- Vitamin E: 10%
It also differs in shape and color from round-shaped to pear and from black to green. even differs in weight too..from 8 ounces (220 grams) to 3 pounds (1.4 kg).
This fruit has bumpy skin like an alligator and hence it is also called an alligator fruit. The skin and seed parts are thrown out while the Yellow-green flesh is intaken.
Avocados contain 20 different minerals and vitamins.
It also contains a few amounts of manganese, iron, copper, magnesium, zinc, phosphorus, and vitamins A, B1 (thiamine), B2 (riboflavin), and B3 (niacin).
It Is Loaded With Heart-Healthy Monounsaturated Fatty Acids. this particular fruit is filled with fat at 77% of calories. also, it is rich in fiber and contains the benefits of cardiovascular health.
SUMMARY
Avocado is a dark green, pear or round-shaped fruit often called an “alligator pear.” It is filled with healthy fats, fiber, and various important nutrients.
Cheese
Cheese is the highest in nutrients. a whole cup of milk is used to produce a single thick slice of cheese.
It is very rich in protein, same as a glass of milk, with a single thick slice of cheese containing 6.7 grams of protein.
As the name says it contains high-fat dairy products.
It is a great source of vitamin B12, phosphorus and selenium, calcium and contains all sorts of other nutrients. but not all cheese has the same nutritional benefits.
According to several studies, cheese and other dairy products help to protect teeth from cavities.
There are varieties of cheese and here they are
- Mozzarella
- Cheddar
- Ricotta
- Feta
- Goat cheese
- Swiss cheese
- Blue cheese
- Cottage cheese
These are all high in protein.
SUMMARY
Cheese is very good in nutrients.There are thousands of varieties of cheese out there and all differ in health benefits and nutritional content.
Dark chocolate
Dark chocolate helps lower the risk of stroke and also prevents heart diseases.
It is good for your health and plays a major role in weight loss.it is good for your skin too. also contains nutrients and may send good cholesterol up and bad cholesterol down.
Dark chocolates are delicious in taste and also play a role in cancer prevention.
Before getting dark chocolate see to it that it contains 70%cocoa.
SUMMARY
Dark chocolates are high in fats,yet contains good nutrients and antioxidants.it improves in cardiovascular health and is effective in it.
Whole egg
Usually, a whole egg is considered an unhealthy food since it has the yolk inside which is high in fats and cholesterol level. one egg contains 212 mg of cholesterol, which is 71%of the recommended regular intake.
Recent studies say that cholesterol in the blood is not affected by the cholesterol in eggs.
Eggs are a good source of minerals that are hard to get in other foods iodine and selenium.it is also a low-calorie food.
eating only egg whites does not give you all the good benefits. Nutrients found exclusively in the yolk contain choline, vitamin B12, vitamin D, and iron compared to other things.
It is also weight loss friendly. contains nutrients that help in losing weight. all nutrients are found in this whole egg, hence don't ever throw away it.
One egg contains more than six gms of protein, that is 13 percent of the recommended Daily Value (DV), and nearly half is found in the yolk.
SUMMARY
Despite being high in fat and cholesterol, the whole egg contains all the essential nutrients on the planet. most importantly it is packed with proteins.
Fatty fish
Some Fatty fish include mackerel, trout, salmon, sardines, and herring. These fish contain omega-3 fatty acids that are heart-healthy.
Studies show that those who consume fish tend to be healthier, with a lower risk of dementia, heart disease, depression, and all sorts of common diseases.
If you are a fish hater then that is not a big issue. you can replace it with fish oil supplements. the best one is cod fish liver oil.
This fish oil contains lots of vitamins and all omega-3s.Omega-3s gives numerous health benefits, such as heart disease and fighting inflammation.
SUMMARY
consuming fatty fish helps to improve health, and reduces the risk of all types of diseases. These Fatty fish are loaded with many important nutrients, in particular omega-3 fatty acids.
Nuts
These are plant-based sources of protein that is good for health. nuts are high in fiber and fats too.it is a healthy snack.
Studies show that nuts provide various health benefits — in particular, to reduce heart disease risk factors.
These are high in vitamin E and filled with magnesium. In nuts, Most of the fats are monounsaturated, as well as omega-3 and omega-6 polyunsaturated fat. whereas, they also contain some saturated fats.
It also reduces risk factors for metabolic syndromes, like cholesterol levels and high blood pressure.
SUMMARY
Eating nuts helps to reduce risk factors for many chronic diseases, including diabetes and heart disease. Nuts are filled with healthy fats, vitamin E, protein, and magnesium and are among the best sources of plant-based protein. Studies also show that nuts have many health benefits.
Extra Virgin Olive Oil
Another healthy high-fat food is Extra Virgin Olive Oil.it contains vitamins K and E and is loaded with powerful antioxidants.
Extra virgin olive oil is the king Out of all the healthy fats and oils in the diet.it has strong Anti-INflammatory properties.
Studies show that it lowers blood pressure, improves cholesterol levels, and has all types of benefits related to heart disease risk.
Olive Oil helps in preventing Strokes.
Antioxidants in Olive Oil Have Anti-Cancer Properties
SUMMARY
Good quality Extra Virgin Oil is incredibly healthy. Because of its powerful antioxidants, it benefits your brain, heart, joints, and more..it is incredibly effective at improving cardiovascular health.
Coconuts and Coconut Oil
These are the richest sources of saturated fat on the planet. In fact, it contains 90%of fatty acids that are saturated.
Many studies show that these types of fats can have benefits for people with Alzheimer’s, and also help to reduce lower belly fat.
Coconut and coconut oil might have antimicrobial effects and also reduce hunger.
They also protect your skin, hair, and teeth. may help raise HDL (good) cholesterol.
It may also help reduce harmful abdominal fat. also help to lose weight.
populations that consume large amounts of coconut do not have high levels of heart disease and are excellent in health.
SUMMARY
Coconuts are very high in medium-chain fatty acids that are metabolized differently compared to other fats. They help to reduce appetite, increase fat burning and give numerous health benefits.
Full-Fat Yogurt
It is loaded with healthy, probiotic bacteria that have powerful effects on your health. Yogurt has been consumed by humans for hundreds of years.
It is a popular dairy product that’s made by the bacterial fermentation of milk.
Studies show that yogurt may even help fight heart disease, obesity and can also lead to major improvements in digestive health.
Make sure to read the label and choose the real Yogurt.
They can be made from all types of milk. Products made from skim milk are considered fat-free, whereas products made from whole milk are considered full-fat.
Most of the yogurts found in stores are low in fat but loaded with added sugar instead, which are unhealthy by increasing the sugar level.
SUMMARY
It is especially high in vitamin B, calcium, and some minerals. Yogurt provides almost every nutrient that your body needs. It’s known for containing a lot of calcium and minerals necessary for healthy teeth and bones.
Chia Seeds
Chia seeds are generally not considered as a “fatty” food. actually, an ounce (28 grams) of chia seeds contains 9 grams of fat.
But the Fact is, by calories chia seeds are around 80% fat. hence makes them excellent high-fat plant food.
Almost all the carbs in chia seeds are fiber, considering this the majority of calories in them actually comes from fat.
Neither of these isn’t just any fats, the majority of the fats in chia seeds consist of the heart-healthy omega-3 fatty acid called ALA.
It may also have numerous health benefits, such as lowering blood pressure and having anti-inflammatory effects.
In addition to being loaded with fiber and omega-3s, chia seeds are also packed with minerals. They are also incredibly nutritious.
SUMMARY
Chia seeds are loaded with minerals and fiber and have numerous health benefits. Chia seeds are very high in healthy fats, especially omega-3 fatty acids called ALA.
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