Healthy high-fat foods are a wonderful way to incorporate more flavor, satisfaction, and nutrition into your meals and snacks. This macronutrient rocks for a few reasons. Fat makes food taste better by creating a creamy mouthfeel and intensifying flavors, as SELF previously reported. It also provides you with energy, helps keep you fuller longer, and plays a vital role in numerous body functions and processes. A lot of naturally high-fat foods are also rich in other nutrients, like fiber, protein, and a range of vitamins and minerals. You might be wondering what healthy high-fat foods are, exactly, and what ones you can include more of in your diet.
Here's a list of high fat foods that are really good for you.
One 201 gram (g) avocado contains approximately 29 grams (g) of fat and 322 calories. It is high in a monounsaturated fatty acid called oleic acid, which is believed to provide several health benefits.Research suggests that oleic acid acts as an anti-inflammatory and may play a role in cancer prevention. Studies on animals indicate that avocado oil protects against heart disease and diabetes.Avocados are high in fiber, with one fruit providing 13.5 g of the recommended 25 grams for females and 38 grams for males per day. Avocados also contain a substance called lutein, which may be necessary for eye health and are a rich source of potassium.
Coconut is high in saturated fat, but more than half of that comes from lauric acid, a unique medium-chain triglyceride that battles bacteria, improves cholesterol scores, and, as a Journal of Nutrition study found, increases the 24-hour energy expenditure in humans by as much as 5 percent. And get this: A study published in Lipids found that dietary supplementation of coconut oil actually reduced abdominal fat. Sprinkle unsweetened flakes over yogurt or use coconut oil in a stir-fry to start whittling your waist.
3. Olive oil
Olive oil is the original healthy fat. A tall body of research finds that it helps lower your risk for heart disease, cancer, and diabetes. Most recently, Spanish researchers publishing in the journal Molecules reported that the various components of olive oil including oleic acid and secoiridoids protect your body on the cellular level to slow the aging process. "To get the most health benefits, choose extra-virgin olive oil, as it is extracted using natural methods and doesn’t go through as much processing before it reaches your plate," says Elliott. Research shows that veggies sautéed in olive oil are also richer in antioxidants than boiled ones—and they taste better too! Don't go crazy though. All fats are relatively high in calories and 1 tablespoon of olive oil has about 120 calories.
4. Fatty fish
One of the few animal products that most people agree is healthy, is fatty fish.This includes fish like salmon, trout, mackerel, sardines and herring.These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins and all sorts of important nutrients.Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia and all sorts of common diseases.
If you can’t (or won’t) eat fish, then taking a fish oil supplement can be useful. Cod fish liver oil is best, it contains all the omega-3s that you need, as well as plenty of vitamin D.
5. Full fat yogurt.
Real, full-fat yogurt is incredibly healthy.It has all the same important nutrients as other high-fat dairy products.But it’s also loaded with healthy, probiotic bacteria, that can have powerful effects on your health.
Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity.
Just make sure to choose real, full-fat yogurt and read the label.Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead.It is best to avoid those like the plague.
Content created and supplied by: @beckie (via Opera News )