Most of us have been trained to select low-fat foods over high-fat foods. Anything that is FAT, is a big no-no. But in fact, our bodies need dietary fat (which is why many fats are called “essential”) in order to lose weight and function properly. The right kinds of fats help increase satiety, maximize your metabolism, protect against heart disease, speed nutrients through your body, and improve your fat-soluble vitamin uptake.
Study: In a Harvard study of 101 men and women, researchers put half the group on a low-fat diet and half on a diet that included about 20 percent of calories from healthy monounsaturated fatty acids, or MUFAs. Great sources include nuts, avocados, olives, and safflower oil. Eighteen months later, the MUFA-eating group dropped 11 pounds, compared to their low-fat eating peers, who shed only six pounds — despite similar calorie consumption. (Source: Reader’s Digest)
You probably recognize avocado is one of them. But there are plenty more healthy, high-fat foods you should definitely get to know them better and include in your daily meals. Let’s discover.
There are three types of healthy fats to incorporate into your diet:
- Saturated Fat
- Monounsaturated Fat (MUFA)
- Polyunsaturated Fat
Saturated Fat – What: Animal fats, butter, ghee, milk, cheese and grass-fed butter. Benefits: Support calcium absorption and boost immune function as well as enhance essential fatty acid production.
Monounsaturated Fat (MUFA) – the healthiest of all fats. What: Olive oil, canola oil, avocados, nut better, olives, peanut oil, many types of nuts (almonds, cashews, pecans, macadamias). Benefits: These are anti-inflammatory, reduce the risk of cardiovascular disease, and are full of healthy nutrients.
Polyunsaturated Fat – What: Vegetable oils, flax seed oils, fish oils, walnuts, sunflower seeds, corn oil, soybean oil, safflower oil. Benefits: The two main types are omega-3 and omega-6 fatty acids, essential fats our bodies need for brain function and cell growth. Omega-3s are beneficial for every aspect of heart health.
Here are 10 high-fat foods that are incredibly healthy and nutritious.
- Dark Chocolate
- Whole Eggs
- Fatty Fish
- Chia Seeds
- Extra Virgin Olive Oil
- Coconuts and Coconut Oil
- Full-Fat Yogurt
Avocados are a fruit, with fat at 77% of calories. They are an excellent source of potassium and fiber, and have been shown to have major benefits for cardiovascular health.
Click here for more amazing benefits of avocado.
Cheese is incredibly nutritious, and a single slice contains a similar amount of nutrients as a glass of milk. It is a great source of vitamins, minerals, quality proteins and healthy fats.
Dark chocolate is high in fat, but loaded with nutrients and antioxidants. It is very effective at improving cardiovascular health.
4. Whole Eggs
Whole eggs are among the most nutrient dense foods on the planet. Despite being high in fat and cholesterol, they are incredibly nutritious and healthy.
Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids. Eating fatty fish is linked to improved health, and reduced risk of all sorts of diseases.
Nuts are loaded with healthy fats, protein, vitamin E and magnesium, and are among the best sources of plant-based protein. Studies show that nuts have many health benefits.
7. Chia Seeds
Chia seeds are very high in healthy fats, especially an omega-3 fatty acid called ALA. They are also loaded with fiber and minerals, and have numerous health benefits.
8. Extra Virgin Olive Oil
Extra virgin olive oil has many powerful health benefits, and is incredibly effective at improving cardiovascular health.
9. Coconuts and Coconut Oil
Coconuts are very high in medium-chain fatty acids, which are metabolized differently than other fats. They can reduce appetite, increase fat burning and provide numerous health benefits.
10. Full-Fat Yogurt
Yogurt loaded with healthy, probiotic bacteria, that can lead to major improvements in digestive health, and may even help fight heart disease and obesity
Fat is your friends and it time to start incorporating healthy fats into your diet now! And let’s re-enhance, eating fat won’t necessarily make you fat. Although it does have more calories per gram than carbohydrate and protein, fat makes food more flavorful and satiating, which may mean that you don’t need as much to feel satisfied. No craving = No food intake = SKINNY!
Soruce: Self, Healthline
Self-Check : Are you looking for organic chia seeds?
Chia seeds are tiny, brown, black or white seeds. They are almost as small as poppy seeds. They come from a plant in the mint family. Chia seeds are considered to be a “super food” by many because they are rich in fiber, healthy fats, and antioxidants that help prevent cell damage.
Benefits of chia seeds:
- High amount of antioxidants : fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases like cancer
- All carbs in chia seeds are fiber : Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health
- High in Quality Protein : Help weight loss by drastically reduce appetite and cravings
- High in Omega-3 Fatty Acids
- Improve Type 2 diabetes
- Excellent source of calcium for bone health
5 fun ways to eat chia seeds:
- Added to salad
- In homemade lemonade
- Added in yogurt
- In ice cream
- In oatmeal
Ingredient: Organic Chia seed (certified by USDA)