6 Sources of Healthy Fats to Add to Your Diet
High-fat foods have been frowned upon by health and nutrition enthusiasts for so long. Fats have been wrongfully associated with weight gain, cardiovascular health deterioration, clogged arteries and increased risk of certain diseases. This general assumption that “fats” can make you fat or that they’re terrible for your health is hugely incorrect. Just like protein and carbohydrates, dietary fats have nutritious values and are necessary to incorporate into your diet.
Scroll down for more
When consumed in moderate amounts, healthy fats can boost your energy, support cell growth, keep your body warm and ensure heart and brain health. They also help your body absorb nutrients and enable it to produce necessary hormones. Here are 6 healthy high-fat foods that you can add to your diet to improve your health!
6 Healthy and Nutritious High-Fat Foods
1. Nuts: Macadamia, walnuts and almonds: Healthy nuts like walnuts, macadamia, almonds and other nuts are high in healthy fats and fibre. They are a great source of protein for those who follow a plant-based diet. Along with healthy fats, nuts are high in vitamin E and have a huge amount of the essential mineral magnesium. Macadamia nuts, for example, is linked with many benefits including weight management, heart health, blood sugar control and improved digestion. Walnuts are also one of the best sources of omega-3 fatty acids, specifically alpha-linolenic acid, an omega-3 found in plants.
2. Pure cow ghee: Ghee is a very popular source of fat that can be used for cooking as an alternative to most oils and butter. Pure desi ghee is a very natural high-fat food with no additives, preservatives or trans fats. It contains healthy fatty acids, antioxidants and fat-soluble vitamins that are necessary for overall health improvement and immune system support. Finally, nutrients found in ghee can help improve intestinal and digestive health and encourage metabolism by removing toxins from cells to aid in weight loss.
3. Whole eggs: Whole eggs are high in both cholesterol and fat. They’re considered one of the most nutrient-dense foods since they’re very rich in vitamins and minerals. Egg yolk contains 71% of the recommended daily intake of cholesterol for adults. However, cholesterol found in eggs does not harm the cholesterol in the blood in the majority of people. Eggs are also very fulfilling, which makes them an excellent protein source in a weight loss diet. Replacing grain-based breakfasts, like granola and toast, with eggs can help decrease calorie consumption throughout the day.
4. Avocados: Unlike most fruits which are rich in carbs, avocados are 77% fat, which makes it higher in fat than most animal food sources. Oleic acid, a monounsaturated fat which is the predominant fatty acid in avocados, is linked to several health benefits. It is also significantly high in potassium, containing 40% more potassium than bananas which are typically high in fat. Other health benefits of avocados include being rich in fibre, lowering bad cholesterol, raising HDL (good cholesterol) and aiding in weight loss.
5. Organic Extra virgin olive oil: EVOO is a high-fat food that most health-conscious people use as a healthy replacement for other cooking oils. It contains vitamins K, E and potent antioxidants that can fight inflammation and control cholesterol levels. You can find olive oil in many Mediterranean recipes, especially in salad dressings and appetizers. Extra virgin olive oil can help improve cholesterol levels, lower blood pressure and boost cardiovascular health.
6. Dark chocolate: Dark chocolate is a healthy source of fat that also tastes very delicious! It is one of the richest foods with antioxidants that can lower bad cholesterol and blood pressure. It is also known for its heart-healthy properties and its ability to improve brain function and protect the skin. The most nutritious and quality option of dark chocolate will be the bars that contain at least 70% cocoa.