12 Healthy High Fat Foods

Fatty fish are rich in unsaturated and Omega-3 fatty acids. These fatty acids play an important role for brain and heart health. The American Heart AssociationIt is recommended that people consume 2 servings of fatty seafood each week. One serving of cooked fish is approximately 3 oz.

You have the option of:

• tuna
• Herring
• mackerel
• Salmon
• Sardines
• trout

Both canned and fresh fish products can be good sources of omega-3 fat acids. Canned tuna, mackerel and other products can be used to supplement fresh produce.

For example: one 3-oz servingFresh mackerel has approximately 11.8g of fat and 15.8g of protein.

Learn more about the health benefits of oily seafood here.

Despite being small in size, chia seed are high in many nutrients. A 1 ounce (oz)A 28.35g serving of chia seed contains 8.5g of fat. Most of this fat is omega-3 fatty acid. Chia seeds are one of the most potent plant-based sources for omega-3.

According to the Omega-3 Research Center, Omega-3 may be able to relieve rheumatoid-arthritis symptoms and lower blood triglycerides. National Center for Complementary and Integrative Health.

ResearchAlso, chia seeds can be added to a healthy diet to lower blood pressure in those with type 2 diabetes or high blood pressure.

Chia seeds also contain antioxidants, fiber protein, iron, calcium, and protein.

Learn more about the health-promoting properties of chia seed here.

Just eat 100 g of 70–85% dark chocolate provides 42.6 g of fat, as well as other nutrients, such as potassium and calcium. This amount also contains 228 micrograms (mg), of magnesium.

Flavonoid antioxidants found in dark chocolate can also have cognitive and cardiovascular benefits. benefits.

24.5 g is saturated fat. The American Heart Association recommends that people limit their intake of saturated fat. less than 7%% of daily total calories

In addition, 100 g of 70–85% dark chocolate can also contain 24 g of added sugar, so it is important to enjoy this food in moderation.

Find out more about the health benefits that dark chocolate has for your health here.

Eggs are a popular source for protein, especially for vegetarians. One 50 gHard-boiled eggs contain 5.3g of fat, 1.6 are saturated and 78 kcal.

Egg yolks contain vitamin D and cholesterol, which are B vitamins. supportsThe function of the liver, brain and nerves. Other phytonutrients such as lutein are also found in yolk.

A 2018 studyStudies on Chinese adults showed that as much as 1 egg per day may lower the risk of developing heart disease.

Find out more about the health benefits eggs offer.

Half an avocado is usually around 100 grams (g)It contains approximately 14.7g of fat and 160 calories (kcal). It contains a monounsaturated fat called oleic acid which is thought to have many health benefits.

Oleic acid is anti-inflammatory and may be used in conjunction with other medications. play a rolePrevention of cancer

Avocados are high fiber. Half an avocado contains 6.7g of the recommended fiber. 22–28 g for females and 28–34 g for males per day. Avocados also contain lutein which is a substance found in avocados. may be necessaryThey are good for your eyes and a rich source potassium.

Find out 12 health benefits of avocado.

Flaxseed provides both omega-3 fatty acids as well as a healthy dose of fiber. Flaxseed contains 27.3 gThere are 42.2 grams of fat per 100g. One tablespoon (1 tbsp.) of ground flaxseed has 1.91 g fiber and 2.95 grams of fat.

Fiber can increase feelings of fullness and reduce cholesterol. Flaxseeds also contain lignans, which is a compound in plants that has antioxidant effects.

ResearchFlaxseed may help lower cholesterol, regulate heart rhythm, and prevent high blood pressure.

Learn more about the health benefits associated with flaxseed.

Numerous studies have shown that nuts offer many health benefits. They are rich in healthy fats and fiber, as well as vitamins, minerals, antioxidants, phytosterols, and protein. may help preventType 2 diabetes and cardiovascular disease.

A 5-year study of more than 373,000 people, published in the “European Journal of Nutrition,” reported that people who eat nuts regularly are less likely to gain weight or become overweight or obese in the long term.

There are approximately 14.1 g1 oz almonds contains 1 oz fat 19 gBrazil nuts 18.5 gIn walnuts. Nuts are best eaten whole, as each type has a unique nutrient profile.

Find out the healthiest nuts.

Nut butter can be used to reap the health benefits of nuts and seeds. Each serving contains a healthy amount monounsaturated and/or polyunsaturated oils.

However, these butters are high in calories so it is important to verify the nutritional details of each product before you add them to a balanced diet.

Peanut butters, for example, can contain more than 580 kcal per 100 gAlmond butters may contain more than 600 kcal per 100 g. This amounts to approximately 188 kcal per 2 Tbsp peanut butter serving and 206 Kcal per 2 Tbsp almond-butter serving.

Find out more about the differences in nut butters.

Monounsaturated fats are good for your heart health and olive oil is rich in them. It also contains vitamin E and vitamin K as well as potent antioxidants. On average, 1 tbspOlive oil contains 124 calories and 14 grams fat.

Research suggestsConsuming olive oil and replacing butter, margarine, mayonnaise and dairy fats with an equal amount of olive oil has been associated with a lower rate of heart disease and total cardiac disease.

Learn more about the health-benefits of olive oil.

Tofu is a complete source of protein and good source of monounsaturated or polyunsaturated fats. Tofu is a complete plant protein. It also contains monounsaturated and polyunsaturated fats. 100 gServings of firm tofu contain just over 4g of fat. This amount of tofu also provides around 10% of a person’s daily calcium intake, along with around 11 g of protein.

Find out more information about tofu.

Monounsaturated fatty acid (MUFAs), and polyunsaturated oil fatty acids(PUFAs), both are healthy fats that can:

Inflammation can also be controlled by PUFAs and MUFAs.

The most well-known and widely used PUFAs are omega-3 fatty acids and omega-6. These are essential fats that the body cannot make.

As a general rule, healthful fats — such as olive oil — are liquid at room temperature.

Contrary to popular belief, trans and saturated fats are often considered unhealthy fats. These foods, like butter and lard are solid at room temperatures.

Trans fats

Artificial trans fats are also harmful, as they often appear on labels as partially hydrocarbonated oils. They can cause inflammation, which may increase the risk of:

• Heart disease
• Stroke
• Diabetes
• There are many other health conditions.

Even just a 2% increaseIncreased cardiovascular risk is associated to daily intakes of trans fats.

These foods contain trans-fats:

• Fried foods
• Frozen foods such as pizzas, pies, and other baked goods
• baked goods
• Some margarines
• Highly processed snack foods

Fat, along with protein and carbohydrates, is one of three essential macronutrients that the body requires. A balanced diet should contain healthy monounsaturated as well as polyunsaturated fats.

Avocados, olive oils, nuts, seeds and fatty fish are some of the best sources for these fatty acids. It is important to reduce the intake of saturated fat to less than 10% of total calories.