Fully understanding good fats and bad fats, can help you build awareness around the different kinds of foods that you consume on a daily basis. Not only can this help you make better dietary choices, but will help you avoid life-threatening conditions such as diabetes, and heart disease, which can be a result of consuming unhealthy fats.
In this article, we will be looking at 10 high-fat foods that are actually good for you, and the key benefits of each.
Let’s begin by looking at good fats, and how you can benefit from them.
What Are Healthy Fats?
Healthy fats, also known as monounsaturated fats and polyunsaturated fats, help keep your heart healthy. These types of fats are found in clean foods, such as fish, nuts, seeds, and oils, and provide many health benefits.
Good fats are essential in providing energy for our body. Unlike trans or saturated fats, they do not put you at risk of heart disease. Both monounsaturated and polyunsaturated fatty foods also do not raise LDL Cholesterol (bad cholesterol) in the blood, which is also important in preventing the risk of heart attack or stroke as you get older.
What Are The Benefits Of Eating Healthy Fats?
May Help You Lose Weight
As long as you are burning more calories than you consume through exercise and dieting, healthy fats can help you lose weight. They can help you feel fuller longer and can be broken down by the body much easier than saturated or trans fats. This can ultimately help you lose and manage your weight more effectively.
Helps Reduce The Risk Of Heart Disease
Because healthy fats increase HDL Cholesterol (good cholesterol) in the blood, it decreases clogging of the arteries.
Studies have also shown that consuming monounsaturated fats can lower triglycerides and lower bad cholesterol, therefore reducing the risk of heart disease.
Can Prevent The Risk Of Type 2 Diabetes
Your body relies on a hormone called insulin to move sugars from food to your cells. When they are unable to do so, this condition is known as diabetes.
Healthy fats can help improve insulin sensitivity in your blood by lowering and regulating blood sugar levels, therefore helping to eliminate the risk of type 2 diabetes.
They Can Help Reduce Inflammation
Studies show that fatty acids help reduce inflammation in the body. Good fats such as Omega-3 in fish, as well as seeds, contain anti-inflammatory properties due to its high nutritional value. Omega-3 is also a great source of fat for curing joint and skin abnormalities.
The 9 Best High-Fat Healthy Foods
Avocados are different than most other fruits since they contain fewer carbohydrates. They are composed of 77% monounsaturated fats and are rich in potassium. Research shows that avocados can help lower bad cholesterol while increasing good cholesterol in your blood, which helps prevent cardiovascular disease.
- Fatty Fish
Healthy fish such as salmon, trout, and sardines are loaded with omega-3 fatty acids, protein and important nutrients that support healthy brain and bodily functions. According to the American Heart Association, eating fish 2 times per week can lower blood pressure and reduce the risk of cardiovascular disease.
Nuts are a super clean and reliable source for healthy fats, protein, and nutrients. They also contain sufficient amounts of fiber which helps you stay full longer between meals. Many studies have shown that people who eat nuts are typically healthier, and have a lower risk of heart disease and type 2 diabetes.
- Chia Seeds
Chia seeds are typically underestimated for its nutritional value which comes from fats. They are composed of 80% fat and contain ALA, which is an omega-3 fatty acid that is very good for supporting a healthy and functional heart. Chia seeds can also be good for reducing inflammation and lowering blood-pressure.
- Extra Virgin Olive Oil
Extra virgin olive oil contains sufficient amounts of vitamin E and K. It is also packed with powerful antioxidants that help fight free radicals and dangerous cells in the body. Olive oil can also help lower blood pressure and LDL Cholesterol (bad cholesterol in the blood), therefore reducing the risk of heart disease.
- Coconuts & Coconut Oil
Although coconuts are made up up 90% saturated fat, they consist of primarily medium-chain fatty acids, which our body’s metabolisis differently. Coconuts and coconut oil also help to suppress cravings and appetite, which causes you to eat fewer calories while boosting your metabolism.
- Dark Chocolate
Ever heard of eating dark chocolate before an exam? This fat healthy superfood is loaded with iron, manganese, and copper which enhances memory and focus. Dark chocolate is also rich with antioxidants, even more than blueberries.
Studies show that people who eat dark chocolate more than 5 times during the week are less at risk of heart disease compared to those that don’t.
There are many arguments that support the idea that the egg yolk in eggs is dangerous due to high cholesterol and fat. However, more recent studies have shown that the yolk has no negative effect on cholesterol in the blood in most people. Eggs are highly nutritious and are packed with vitamins and minerals, as well as antioxidant properties that support brain and eye health.
Organic plain fat yogurt is very healthy for you. It contains probiotic bacteria which helps support healthy digestion and can even help fight heart disease. Many off the shelf yogurt products contain high amounts of sugar and trans fats, so be sure to only go for real full fat yogurt.
This is a great post. Thanks for sharing.
I’ve heard the dark chocolate thing before, but that one can be kind of tricky as most dark chocolate sold in stores is full of sugar! True dark chocolate is actually really bitter tasting, so you have to watch out for that!
This is such a wonderful read. We have been trying our best to include these high-fat healthy foods and I am just happy that the kids loved avocados which makes the job easy. I am yet to introduce chia seeds and I just hope they won’t have any objections.