Foods With Healthy Fats – Fatty foods are considered as killers that are harmful to consume. This information is getting more popular and many people are avoiding fatty foods. Finally, they took food containing refined carbohydrates, sugar and processed foods. Eventually everyone became fat and diseased.
In fact, not all fatty foods are dangerous to consume. There are also foods that contain healthy fats or unsaturated fats, this is actually very good for health.
But now, people are getting smarter in choosing foods, they know healthy and unhealthy foods. Finally, fatty foods become a super food that loved for consumption.
Here we make a list of fatty foods that are essentially healthy for consumption. So, this article we titled “Foods With Healthy Fats”.
1. Avocados
Avocado is a fatty fruit, in fact most of it is fat. Differences with other fruits that most contain carbohydrates. Avocado is not, it is full of fat, do you have to keep away from it? No, in fact avocados are healthy fruits with a myriad of nutrients.
Avocado, 77% is fat, the main fat is oleic acid or monounsaturated fat. Olive oil is one of these fat-rich foods. It is this blessing that they are associated with various health benefits.
In addition to fat, avocados are also foods rich in potassium. The amount of potassium in avocados is more than that of bananas, 40% more potassium than bananas.
Avocado also includes healthy fruits with high fiber content. Research shows that the avocado is able to lower cholesterol, triglycerides, in the same time it can increase the amount of good cholesterol or HDL.
2. Dark Chocolate
Dark chocolate is an exotic food with very high fat content but it is very tempting.
The contents are filled with fat, about 65% of which is fat, 11% fiber, 50% RDA for iron, copper, magnesium and manganese.
Who would have thought, it turns out dark chocolate is high in antioxidants, a compound that is very important to fight free radicals in the body. Some antioxidants act as substances to lower blood pressure and prevent cholesterol oxidation.
In addition, high-fat foods are also able to provide health benefits for the brain. Some studies show that dark chocolate can improve brain function, and protect the skin from damage caused by exposure to sun (UV).
If you want to try eating chocolate, choose chocolate with 77% cocoa content.
3. Cheese
Furthermore, Foods With Healthy Fats is cheese. This is a high-fat, but highly nutritious food. It is true, because to make a slice of cheese it takes a cup of milk.
High cheese calcium, vitamin B12, selenium, phosphorus, and contains various other nutrients. In addition, cheese is also loaded with protein. One piece of cheese alone contains 6.7 grams of protein, it’s equivalent to protein in a glass of milk.
Just like other high fat foods, cheese also contains healthy fatty acids that are associated with tremendous benefits against people with type 2 diabetes.
4. Whole Eggs
The whole egg has been considered an unhealthy diet because it is full of fat and cholesterol. In one whole egg contains 212 mg cholesterol and 62% calories derived from fat.
However, recent research says that cholesterol found in eggs does not affect cholesterol in human blood, as in the majority.
If we’ve been away from eggs for a long time, then we’ve been steering clear of nutrient-dense foods. Eggs, although high in fat and cholesterol, but these include the healthiest foods on our planet. Not only that, eggs also contain antioxidants that are beneficial for eye health.
Eggs are one of the important foods to lose weight, it is solid protein. Protein is needed by the body to lose weight.
5. Fatty Fish
It is a healthy source of fat and everyone agrees. Fatty fish including healthy foods to consume. Fatty fish including salmon, mackerel, sardines, herring and trout.
All of these fish are full of omega 3 fatty acids, a substance that is essential for heart health. It is also full of high-quality protein as well as various other nutrients.
Research shows that those who love fish are healthier and rarely problematic with the heart. People who like fish are also lower against the risk of dementia, depression, and others.
6. Chia Seeds
Chia seeds also include foods with healthy fats. Most of the calories derived from fat and carbohydrates in it are all made up of fiber.
Fat in chia seed is in part a healthy lemk or omega 3 fatty acids. This fat is known to be very healthy for the heart.
Among the benefits of high fat foods is lowering blood pressure, and anti-inflammatory.
7. Nuts
Peanuts are also classified in foods high in fat but healthy to eat. In addition, nuts also include a source of vegetable protein that is good for health. It also contains magnesium and vitamin E which is good for the skin.
Research reveals that people who like nuts are healthier and away from various diseases such as obesity, type 2 diabetes and heart disease.
Among the healthy types of nuts are almonds, macadamia, walnuts and others.
8. Full-Fat Yogurt
The basic ingredients of making yogurt is milk, then of course these foods are high in fat but you do not need to fear because the fat is healthy.
Yogurt is known to be rich in probiotic bacteria that are beneficial to humans especially in improving digestion. In fact, known to be able to treat heart disease.
If you want to consume yogurt, choose a high-fat yogurt. But you have to be wary, now many low-fat yogurt, but added sugar. It’s not healthy for consumption.
9. Extra Virgin Olive Oil
It is one of Foods With Healthy Fats, everyone agrees with this. Virgin olive oil is the main diet of people in the Mediterranean region, and they have proven its benefits.
Extra virgin olive oil contains many vitamins that the body needs. Among them are vitamin E, vitamin K, and full of powerful antioxidants.
Antioxidants are useful for treating inflammation and preventing bad cholesterol from oxidizing. Other benefits are very extraordinary is to lower blood pressure and maintain heart health.
From all healthy fats, extra virgin olive oil is the best, he’s the king.
10. Coconuts and Coconut Oil
Coconut oil is healthy to consumed. In fact, 90% consists of saturated fat.
However, people who consume large amounts of coconut oil are lower on the risk of heart disease. They are in a good health.
Why like that? Coconut oil is actually different from other oil. For the most part, it consists of medium chain fatty acids. These fatty acids after metabolism directly come to the heart and converted into ketone bodies.
Research reports that the medium fat chains are work to reduce appetite, increasing body metabolism.
