Full-fat foods fell out of favor, with health experts urging that they be purged from one’s diet or at least eaten in moderation. This thinking gave rise to the food industry producing fat-free or reduced-fat options. Today, it’s recognized these new products have a downside because they are often highly processed with additional sugar and carbohydrates.
The good news is full-fat foods can be part of a healthy diet. There are numerous high-fat whole foods with important nutrients that have significant health benefits. Let’s examine the attributes of nine of these foods.
1. Avocados
Unlike other fruits that are mainly made of carbohydrates, Avocados have the distinction of having a high fat content: 80 percent, in fact. Specifically, the avocado has monounsaturated fatty acid, or oleic acid, that’s a known anti-inflammatory. It’s thought that this substance minimizes cancer risk. Furthermore, this fruit has antioxidant properties, is high in fiber and offers 15 percent of the daily potassium requirement.
2. Cheese
Oftentimes, cheese gets a bad reputation for being high in fat. However, this is a product that’s a terrific source of many substances that the body needs for optimum functioning. The nutrients in cheese include calcium, phosphorus, selenium, and vitamin B12. This is in addition to its being a solid source of protein, a worthy option for a balanced diet.
3. Chia seeds
Chia seeds may not be the first food that comes to mind when you think of healthy fats. That said, they have a particularly beneficial kind of fat called alpha-linolenic acid (ALA). This essential omega-3 fatty acid assists in maintaining a strong heart and these seeds have the distinction of being one of the best sources in the plant world of this nutrient. It’s suggested that chia seeds aid in reducing inflammation in the body and lowering blood pressure. As well as this, they contain a significant amount of fiber.
4. Dark chocolate
Chocolate lovers may already be aware that dark chocolate with 70 percent or more cocoa is good for you. The fat in this yummy treat accounts for some 65 percent of its calories, sugar content is lower than other types of chocolate and it includes fiber. It has helpful flavonoid antioxidants that are said to promote cardiovascular and cognitive health. Dark chocolate also has nutrients like iron and magnesium that can be challenging to get in one’s diet.
5. Eggs
Eggs have also been somewhat maligned in the past. Since the yolks have a high quantity of fat and cholesterol, people were cautioned to eat them in moderation. More recently, research has shown that eggs do not negatively impact blood cholesterol. As well as being a good source of protein, eggs have several vitamins and minerals. The yolk, for instance, has vitamin D and supports the brain, nerves, liver, and muscles with a B vitamin called choline.
6. Fatty fish
Incorporating fatty fish in your diet is one of the healthiest things you can do. Countless studies have demonstrated that the omega-3 fatty acids and unsaturated fats in this food can improve cognitive functioning, lower heart disease risk, and assist to regulate blood sugar. What’s more, fatty fish is a good source of protein, minerals, and vitamins like vitamin D.
7. Flaxseeds
A further way to consume more fiber and omega-3 fatty acids is to add flaxseeds to your meal. You can purchase bread with flaxseeds or use them in your recipes at home. In just one tablespoon of these small powerful seeds there is 2.95g of good fat and 1.91g of fiber. Moreover, eating flaxseeds is thought to guard against high blood pressure, regulate heart rhythm and reduce cholesterol. Compounds called lignans in this food are an antioxidant.
8. Nuts
Nuts are a notable source of protein and healthy fats. They have numerous other advantages, including antioxidants, fiber, minerals, and vitamins. Eating nuts daily is an excellent way to boost your intake of magnesium and vitamin E. Interestingly, they contain compounds called phytosterols that are believed to have a role in preventing type 2 diabetes and cardiovascular disease. Because each type of nut has a different nutrient profile, consuming a variety is recommended.
9. Olives and olive oil
Oleuropein, a compound found in olives, has been studied for its ability to lower diabetes risk. This fruit is packed with mono and polyunsaturated fatty acids, lipids, and vitamins. Extra virgin olive oil has similar beneficial characteristics. Monounsaturated fats are particularly helpful for a healthy heart and cardiovascular system. Olive oil has vitamins E and potassium, too.
In closing
It’s important to remember that there is considerable goodness in full-fat foods. A proper diet is one that incorporates these foods.