People often get confused on which fatty foods are good for their health and which are not. Looking at the nutrition label Total Fats, or the four sub labels- saturated, trans, polyunsaturated, and monounsaturated fats, they often get confused and assume that high fatty foods are automatically unhealthy. Unfortunately, that’s not true in all cases. Monounsaturated and Polyunsaturated fats fall under ‘good fats’ category and should be included in diet.
Well, to make it easier for you, Nutrihealthline.com brings you 7 high fat foods that are actually good for your health.
1. Extra Virgin Olive Oil
Olive oil is packed with antioxidants, and it aids in preventing and killing the growth of cancer cells. The powerful anti-inflammatory properties in Olive oil fights inflammation and pain, like the NSAIDs drugs, but without the side effects. It has the potential to protect the LDL particles in the blood from becoming oxidized, and improve cholesterol and heart diseases. Apart from other health benefits, Extra virgin olive oil is very effective in improving cardiovascular health.
One-fifth portion of Avocado contains 20 nutrients and around 50 calories. Half Avocado contains 75 percent fat, which is heart healthy unsaturated fats, and helps to lower inflammation, LDL (bad) cholesterol in blood associated with cardiovascular disease. Substitute butter or cream cheese with Avocados in your breakfast daily.
Include almonds, walnuts and pistachios in your daily diet. While Almonds are rich sources of Vitamin E, Walnuts are packed with omega-3 fatty acids and pistachios are low-fat nuts containing lutein and zeaxanthin, carotenoids, vital for eye vision. Consuming nuts daily can lower the risks of type 2 diabetes and other cardiovascular diseases.
4. Fatty Fish
Fatty Fish like Salmon, tuna, sardines, mackerel and trout are rich sources of omega-3 fatty acids, vitamin A and protein which are good for your health, unlike the bad saturated fats found in other meats. People who consume at least two servings weekly of Fatty Fish reduces heart-related risks by 36%.
5. Dark Chocolate
Dark Chocolate with at least 70% cocoa can reap amazing health benefits. It contains the oleic acid, the monounsaturated fats found in avocados and olive oil. They also contain flavonoids, a group of antioxidants that helps increase blood flow to the heart and arteries, reduce bad cholesterol, lowers blood pressure and improves mood. Its portion control you need when it comes to dark chocolate. One ounce of Dark Chocolate contains 155 calories and 38% fats.
6. Greek Yougurt
Full-fat yogurt may help to protect against type 2 diabetes, heart disease, and cancer. 70% of Yoghurt contains saturated fats while you may also observe a gram of trans fat on the label. Try to choose plain yogurt rather than the flavored yogurt tins, since the latter are packed with added sugars and artificial sweeteners.
7. Whole Eggs
Scared of the golden yolks for its high cholesterol content? Do Not! In fact, several research studies have shown that eggs are one of the most nutrient dense foods on the planet, and cholesterol in eggs doesn’t affect the cholesterol in the blood. They are fulfilling, high in protein and are incredibly nutritious and healthy. Substitute grain-based breakfast with eggs and you end up consuming fewer calories all day and lose weight.
Flax Seeds, Coconut Oil, Black Olives, Tofu are also rich sources of good fats (monounsaturated and polyunsaturated) recommended by Nutritionists.