Several calories you eat everyday matter a lot, but what matters the most is where they are coming from. Low-calorie diets leave you feeling hungry even after the last bite. While on the other hand, fats take a lot more time to digest than low-calorie diets, so they keep you full and satisfied for longer. Healthy high-fat foods are right for you, and you should not run away from them just because they have the word “fats” in it. Our body needs some fats to function correctly. Healthful high-fat foods help the heart to function properly and also helps our body in absorbing specific vitamins rightly.
Monosaturated and polyunsaturated fats containing omega-3 and omega-6 fatty acids are the healthiest fats, and one must never shy away from consuming them or including them in their diet.
Healthy high-fat foods:
Here are some high-fat foods that are amazingly good for health, and everyone should include them in their healthy eating plans.
1. Avocado:
Avocados are full of fats but all healthy fats. Avocados are rich in Monosaturated fatty acids, also known as oleic acid, which is popular to have a wide range of health benefits. Avocados help in controlling high blood sugar levels by decreasing the LDL cholesterol and triglycerides and increasing HDL, the good cholesterol. The healthy fats present in it also helps with the osteoarthritis symptoms. Avocados are well known to have heart-healthy saturated fats that help in reducing the inflammation and risk of cardiovascular diseases. It contains the appropriate amount of fiber that a human body needs every day. They are a great source of potassium as well. You just need to get your hands on one avocado regularly to get all of these health benefits.
2. Fish:
These water creatures swim with omega-3 fatty acids richness that is important for the human brain to function correctly. Our mind is made up of fats, so we must consume these fats if we want to stay healthy. Eating fish twice a week can help you get the maximum of your brain and heart health. Studies reveal that people who eat fish have a very less chance of having a heart, brain, or any sort of joint disease and stays healthy for longer.
3. Eggs:
Eggs are the most significant source of protein that one can consume. And most of the energy of an egg is present in the yolk. People think yolk as a terrifying thing, yet it is remarkably low in saturated fat and higher in unsaturated fat. Eggs are rich in omega-3 and are said to be a great ingredient in weight loss. For years people have believed that only egg white is healthier to eat, and yolk contains a lot of unhealthy fats that cause an incredible increase in cholesterol level. However, new studies state these myths to be false. Egg yolk contains many healthy nutrients such as vitamin D, choline, and B vitamin that helps in the function of brain, liver, muscles, and nerves. A 2018 research conducted on Chinese adults states that eating an egg a day can remarkably reduce the risk of heart diseases.
4. Dark chocolate:
Dark chocolate lovers know what chocolate means to them, and they can never stop eating it. But apart from likeness, it has a lot of health benefits as well. Dark chocolate is highly rich in nutrients such as potassium, calcium, and even more amount of anti-oxidants than a blueberry itself. Various studies suggest that eating dark chocolate can reduce the risk of cardiovascular diseases. People who eat dark chocolate at least five times a week have a lower chance of developing any heart disease than those who do not eat any chocolate. But remember, the intake depends on the quantity you are consuming. Always go for a good quality dark chocolate that has at least 70% of cocoa present in it.
5. Cheese:
Cheese is well known because of its extremely fat properties. Still, if taken in a specific amount, cheese can bring a lot of health benefits. A thick slice of cheese contains protein as much as one glass of milk. It is extremely rich in protein. Moreover, cheese is a fantastic source of selenium, vitamin B12, phosphorus, calcium, and many other nutrients. It is a powerhouse of fatty acids similar to several other high-fat dairy products that provide various types of health benefits.
6. Olive oil:
Extra virgin olive is fantastic for heart health because of its Monosaturated properties. A significant number of researches show that olive oil helps in lowering the risk of cancer, diabetes, and cardiovascular diseases. You can use olive oil for dressing your desserts or cooking purposes because of its good fats richness. The fats present in olive oil are an essential element of the Mediterranean diet because of its incredible health benefits. It also helps in lowering blood pressure and controls cholesterol levels in the body. Out of all the oils, extra virgin olive oil is the best one.
7. Chia seeds:
Chia seeds are small in size, but their health benefits are tremendous. Carbs present in chia seeds are all fiber. Calories in chia seeds are almost 80% of fats, which makes chia seeds an incredible high-fat plant food. These fats are not fat at all rather the good fats that extremely helpful in maintaining heart health because of omega-3 fatty acid properties. Omega 3 can help in treating rheumatoid arthritis and decrease the level of triglycerides in the blood. Chia seeds are also a great source of calcium, protein, fiber, and anti-oxidants.
8. Flax seeds:
These seeds are small and flat in structure and can be found in whole or ground form. Two tablespoons of flaxseed consist of 9g of completely unsaturated fats and fiber that help to ease inflammation. Flaxseeds are enriched with estrogen and anti-oxidants. Researches show that a high intake of flaxseeds can reduce the risk of cardiovascular diseases.
9. Nuts:
Nuts are known to be the powerhouse of nutrients with vitamin E, amino acids, and unsaturated fatty acids. Nuts like hazelnut and walnuts deliver special heart-healthy fats. But remember not to overeat them. Just because they are healthy does not mean you can eat them in abundance. Do not use nuts that have additional oil added in them because nuts have their natural oil. Adding more can cause an incredible increase in the number of calories.
10. Yogurt:
Yogurt is rich in prebiotics that supports gut function. People who eat yogurt more than five times a week have more controlled blood pressures and do not face weight gain issues. 70% of the fats present in yogurt are saturated. Yogurt is incredibly healthy and causes incredible improvements in digestive health. But nowadays, yogurt that is available in stores is full of added sugar and preservatives. Make sure to consume a full-fat yogurt and always read the label first.
11. Almonds:
Almond is the house of proteins, calories, and unsaturated fat. Almonds are also a rich source of manganese, phosphorus, and vitamin E. Various kinds of phytochemicals are present in almonds that help prevent cancer symptoms and cardiovascular diseases.
12. Nut butter:
Nut butter and seed butter are extraordinarily healthy and satisfying. You can use them by spreading them on a wheat butter or by dipping your crackers in the butter at snack time. You can also add them to your morning smoothie or your PB&J sandwich. Each serving provides a high number of healthy fats. Whatever way you choose to enjoy your nut butter but keep your portions in check. This delightful spread can be high in calories, so make sure not to use more than two tablespoons per day.
13. Coconuts and coconut oil:
90% of fats present in coconuts and coconut oil are saturated. They are the most abundant source of saturated fats. People who use coconuts in their daily life do not suffer from any kind of heart problems and are excellent in health. Several studies show that fats present in coconuts and coconut oil helps with Alzheimer’s and also aids in weight loss. Coconut oil has medium triglycerides that are differently metabolized. They go straight from life to the digestive tract and provides instant energy instead of getting stored. It is great to cook at high temperatures as well.
14. Beans:
Beans are a great source of omega 3s. Adding them to your diet can be useful for your physical and mental health.