There are good fat foods that you can have for a healthy diet. Check out these healthy high fat foods from an expert. Read on.
It is very important to keep a balance of all the nutrients, vitamins and minerals, while planning your diet schedule. Many people are conscious about weight gain, due to which they avoid having fatty foods at all. However, you should be aware that there are two types of fats, both good and bad. Some foods might be healthy sources of fats, while others are just unnecessary calories going into your body. An individual needs to know the difference between healthy and unhealthy fat foods. In fact, the body surely needs a certain amount of fat from the diet you consume for bodily functions like hormone function, providing energy and the absorption of some nutrients.
You need to create a meal that has all the nutrients, flavour and is easily digestible. The most healthy fats are monounsaturated and polyunsaturated fats, which includes omega-3 and omega-6 fatty acids. Many natural high-fat foods are also rich in other nutrients, like fiber, protein and a lot of vitamins and minerals. So, Onlymyhealth editorial team spoke to Dietician Arushi Gupta, Associate Dietician, Dayanand Medical College and hospital, Ludhiana, to know about the high fat foods that are actually healthy.
Healthy High-Fat Foods
Dietician Arushi said, "There are basically 2 fats, one are the bad and they are the LDL levels, while the other are the good fats that are HDL level so you can use HDL fat as well." So, you can have good sources of fat and not gain weight. As per Dt. Arushi, here are 5 healthy high fat foods:
1. Whole eggs
You can easily incorporate this healthy high fat food in your diet, especially in the breakfast meal. Eggs are a rich source of protein, Vitamin D and Vitamin B. Although, egg whites are more healthy, but yolk also has essential nutrients present in it. One large whole egg contains 6 grams of fat. So, you can consume whole eggs without an impact on cholesterol levels. It will just be an addition to your daily nutrient intake.
All types of olives are both tasty and full of healthy fats. Both green and black olives can be consumed for fat, and still stay healthy. Moreover, you can put olives in pasta, pizza and even salads. Along with mono unsaturated fats, olives have high fibre content as well. You can also cook your meals in olive oil as it is considered good for heart health, due to the healthy and not unhealthy fats.
3. Dark chocolate
If you have one piece of dark chocolate, it will not only stop your sugar cravings, but will also give healthy amounts of fat and other essential nutrients like potassium, magnesium and calcium. Having dark chocolate can reduce stress, boost your mood and improve tongue's taste. It is also very rich in antioxidants as it contains high amounts of cocoa powder. So, you can have it in moderation and not worry about gaining weight as well.
Dairy products like yogurt are one of the the best sources for low carbs and good high fat food items. Natural yogurt is full fat and is one of the best probiotic food, that makes your gut stronger. You can have yogurt regularly with meals and not worry about weight gain. However, you should avoid the yogurt that has added sugar.
Avocado have a very tasty, buttery texture and has a nutty smell, and is a favourite fruit of many people. In fact, this fruit is also known as nature's butter. And, if we puree 1 cup of avocado, we get 253 grams of Omega 3 fatty acid. It is also rich in monounsaturated fatty acids that are considered healthy as healthy fats for your body. Besides this, it also has lots of vitamins and minerals that are beneficial for you. So, you should include avocados in your diet.
Having nuts every morning is very beneficial for your body's function. Omega 3 fatty acids are found in abundance in nuts. Nuts like walnut, cashew nut, pistachio, hazelnut and even almonds should be consumed as they consist of essential fatty acids like omega 3, omega 6, which are one of the most healthy fats. So, you can have this healthy high fat food item. Other sources of high fat foods that are actually healthy are olive oil, coconut oil, chia seeds and tofu.
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