Fatty Foods with Health Benefits: Whenever we hear the word “fat,” it is always given a bad name. However, there are healthy fats which are meant to provide you with ample nutrition for creating energy in your body.
But the catch is that one should know which ones to consume. There are different varieties of fats present, and not all are healthy, and some definitely are.
How to understand the “FAT-OLOGY”?
There apparently exists no such term, but there is much on fat that you should know about. In the end, it is the right information that leads you in the right direction.
Facts about FAT
- The fats that we consume through diet are called dietary fats.
- The excess calories which are not burned by your body are converted into something called the excess fat.
- Healthy fats that are taken through diet which help the body to perform several essential functions. For instance, healthy dietary fats support cell growth, helps in protecting the organs, etc.
- The fats that are not healthy or fat made in the body through extra calorie intake can result in obesity, cardiovascular disease risks, and other related diseases and health issues.
Types of Fats
So now you know which all fats you should be consuming
20+ Fatty Foods with Health Benefits (You Should Eat!)
Here are the top 8 fatty foods that you should include in your diet
These are the most underrated foods despite its enormous health benefits. Nuts such as walnuts, almond, cashews are all rich in fiber, Vitamin E, and is an excellent source of healthy fats.
Nuts are also rich in magnesium and are a plant-based protein source.
Magnesium is one of the minerals which many individuals miss on their entire lives.
You can soak the almonds and the walnuts and nuts overnight along with the sesame and flax seeds and have them in the breakfast after peeling off the skins of almonds and walnuts.
- Brazil nuts
- Macadamia nuts
These are some of the options from where you can pick from and remember that consuming all of them at the same time would be a bad idea. They should be consumed in limited quantities and can be eaten daily; if you have 2-3 choices in limited quantities.
2. Whole Eggs
One whole egg shall give you approximately 5 grams of healthy fat along with 6 grams of protein.
Eggs make a great combination of protein and fats in its nutritional value which makes it an excellent choice for breakfast.
However, they are high on cholesterol, but if consume them wisely you will be able to give yourself the required nutrition.
You can remove the yellow part (York) if you want to follow a weight loss diet and the ones who have their weight maintained can have it with the york.
It totally depends on you, either you can have one whole egg and one with only the white part. It is all dependent on your current BMI status.
3. Extra Virgin Olive Oil
Healthy oils are a great source of monosaturated fats.
Olive oils are super rich in Vitamin E and K. Their antioxidant properties are also a plus which makes it a must-have choice in your kitchen for cooking your vegetables.
It also has properties which help in preventing heart diseases and the rising of cholesterol levels.
4. Full-Fat Yogurt
You must have often purchased yogurts from the supermarket store, but next time it would be wise if you look for a full-fat yogurt because it doesn’t have added sugars.
Most of the times people end up buying yogurts that are loaded with sugars and are low in fat at the same time.
It is better to consume yogurts that are rich in healthy fats and doesn’t have added sugars. Yogurts are also known for its probiotic content which is a necessary intake that one should have in its diet.
Avocados are truly exceptional as compared to the nutritional value provided by all the other fruits. They have 77 percent fat content which is all healthy.
They are also rich in potassium and has far more than of bananas. Avocado eaters also tend to have less belly fat as compared to the others who don’t consume them.
Including avocados in your regular diet will be one of the most valuable additions.
In general, it is a great choice for everybody, but cheese is exceptional for all the vegetarians because it contains the Vitamin B12.
Cheese is churned out from the milk which means it has all the nutritious fat. It is also rich in protein, so it is also good for muscle growth.
One average sized slice of cheese contains around 6.7 grams of protein.
7. Fatty Fish
This particular food item is considered to be super healthy because of its Omega-3 fatty acids. Researches have shown that people who consume fish are at a lower risk of heart diseases, and prevents deadly diseases like dementia, and also works for depression.
The healthy fish choices include salmon, sardine, trout, mackerel, and herring.
You can use fish oil as a substitute if you don’t want to consume fish.
8. Dark Chocolate
Finally, in the list, you can have something that tastes great in the mouth.
Sixty-five percent of the dark chocolate has healthy fats and is also rich in fiber. It also produces the happy hormone in the body called serotonin which is good for mental health.
Dark chocolate intake has also proven that people who eat it have very fewer chances of having heart diseases. It has also been crucial in improving brain functioning.
And the good thing is you can easily have 5 or more time per week. Although, be aware that you are consuming that is 100 percent rich in cocoa and avoid ones with fewer percentages because it will increase your sugar intake which is bad if you are consuming dark chocolate on a daily basis.
Related Tags: Fatty Foods with Health Benefits