Diet & Nutrition
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Diet & Nutrition

7 high fat foods that are extremely healthy

Have you got your fats right? Fat is a type of nutrient, just like carbohydrates and proteins that our body needs sometimes as a source of energy, for better absorption of vitamins and minerals, to protect our brain and heart health and also for hormone regulation in the body.

Fat does have a bad rep when it comes to eating right. While it’s true that consuming a high fat diet on a regular basis does lead to medical complications, it’s moreover the type of fat we choose to eat. One must include healthy fats like mono and polyunsaturated fatty acids (MUFA and PUFA) whilst limiting the intake of saturated and trans fats.

Let’s discover 7foods that have high fat content but are extremely healthy-

1. Avocado

You’re doing good by having that avocado smoothie! Avocados are high in potassium, fibre and oleic acid which is a monounsaturated fatty acid. They also contain compounds like lutein which help to improve vision. Oleic acid has anti-inflammatory properties and is likely to help improve conditions of heart disease and diabetes.

2. Nuts and seeds

Clearly size doesn’t matter when you look at the amount of nutrition packed in tiny nuts and seeds. Did you know that 2 tablespoons of chia seeds or flax seeds could give you about 9g fat and nuts in similar quantities could provide upto 15–20g fat? Fat present in nuts and seeds is the omega-3 kind. Omega- 3 fats can help to reduce blood triglyceride levels, decrease inflammation in cases of auto-immune conditions and help with lowering blood pressure and weight management. A fistful of them can be a great alternative snacking on junk food in-between meals.

3. Olives

Olives provide us with a good amount of fibre along with MUFA. Olives contain oleuropein may help in the prevention of diabetes. Olive oil consumption also has been associated with reduced risk of heart-related diseases and is rich in antioxidants, vitamin K and E.

4. Fatty fish

The American Heart Association recommends consuming 2 servings of fatty fish every week as they content omega-3 fats. Some examples of fatty fish include salmon, tuna, herring, mackerel, sardines and trout.

5. Eggs

It’s often believed that egg whites are more healthful but did you know that most of the nutrients in an egg lie within the yolk? An egg yolk contains about 5.3g of fat along with other nutrients such as zinc, vitamin D, B12 and choline.

6. Tofu

Tofu is essentially made of soybeans that are made with soybeans which are rich in mono and polyunsaturated fatty acids. A 100g serving of tofu contains 4g fat and 11g of protein. Tofu is a great non-dairy source of calcium too.

7. Full-fat yoghurt

Full fat dairy products contain probiotic bacteria that support gut function. One must avoid ‘low fat’ versions or the ones that contain added sugar and preservatives. Consumption of yogurt on a regular basis will help improve digestion and overall well-being.

References:

  1. https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
  2. https://www.healthline.com/health/heart-disease/good-fats-vs-bad-fats
  3. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
  4. https://pubmed.ncbi.nlm.nih.gov/23165533/
  5. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

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Nutritionist Vasundhara Agrawal

Nutritionist Vasundhara Agrawal

Lifestyle Trainer & Nutrition Coach | I help you #livehealthy