Earlier, dietary fat was known to be responsible for various diseases and thus people accepted that fat-restricted diets were the proper regime to have a healthy life. However, as the studies have indicated, not all fats are the same and are harmful to your health. Healthy fats, which include monounsaturated fats, are essential in our body as they are used in the generation of hormones, the formation of the brain, and facilitating the absorption of nutrients. Therefore, it is necessary to know that these fats are healthy and to include them in your everyday dietary habits without necessarily going through drastic changes.
For decades, the guidelines aimed at cutting down on the consumption of fat, which was not very healthy. However, what has been obtained from the research studies in the recent past is different from that stated above. Ensuring that you intake the right fats is not a vice but rather a necessity because our body needs fats to stay healthy.
Healthy fats are an important component of any diet because they improve the health status of your body. Here is a list of ten high-fat foods with the following health benefits: they are good for the heart and brain, help with weight loss, and have anti-inflammatory qualities. It is, therefore, possible to note that besides the different positions that classify fats as good or bad, there are various kinds of fat in foods, and when well understood and their effects on health analysed, one can have healthy fats in moderation as part of the diet. Certainly, welcoming healthy fats into your kitchen makes it possible to enjoy the taste and enhance the value of your meals.
1. Avocados
Avocados are a particular type of fruit that is well-regarded because of their enrichment in healthy monounsaturated fats, particularly oleic acid. This kind of fat is perceived as reducing the chances of heart disease and inflammation. Avocados also contain potassium, fibre, and vitamins C, E, and K.
According to an article by the Harvard School of Public Health, Avocado has a healthy monounsaturated fat content of about 15 grams, which is beneficial for cholesterol balance. They also help the digestive system tremendously because they provide about 7 grams of fibre. Avocados can be added to salads, smoothies, or spread on toast. They are also the main ingredient in guacamole, a popular dip that pairs well with various dishes.
2. Nuts
Nuts are rich in good fats, especially monounsaturated and polyunsaturated fats, and include almonds, walnuts, and macadamias. These fats support heart health by lowering bad LDL cholesterol and raising high HDL cholesterol. Nuts are also a wonderful source of fibre, vitamins, minerals, and protein.
Depending on the kind, one ounce or so of nuts has between 14 and 20 grams of fat as mentioned in the Nayo Clinic article. Additionally, they include vital elements like selenium, magnesium, and vitamin E. Nuts can be eaten as a snack, added to salads, yoghurt, or oatmeal, and used in baking. They can also be made into nut butter for a nutritious spread.
3. Seeds
Seeds such as chia, flax, and hemp are packed with omega-3 fatty acids, which are crucial for brain health and reducing inflammation. They also contain fibre, protein, and various essential minerals.
For example, Healthline says that one tablespoon of chia seeds contains about 4.3 grams of fat, mostly omega-3s. Flaxseeds and hemp seeds also offer a similar profile, rich in alpha-linolenic acid (ALA). Seeds can be sprinkled on salads, mixed into smoothies, or added to baked goods. They can also be used to make seed butter or incorporated into energy bars.
4. Fatty Fish
Fatty fish like salmon, mackerel, sardines, and trout are high in omega-3 fatty acids, which are known to support heart health, reduce inflammation, and improve cognitive function. These fish are also a good source of high-quality protein and various vitamins and minerals.
According to WebMD, a 3-ounce serving of salmon contains about 11 grams of fat, most of which are omega-3 fatty acids like EPA and DHA. Fatty fish can be grilled, baked, or poached and served with vegetables. They can also be added to salads, and sandwiches, or made into fish cakes.
5. Olive Oil
Olive oil, particularly extra virgin olive oil, is rich in monounsaturated fats and antioxidants. It is known for its anti-inflammatory properties and its role in reducing the risk of heart disease.
The Medical News Today data mentioned that a tablespoon of olive oil contains about 14 grams of fat, mostly monounsaturated fat, and provides vitamins E and K. Olive oil can be used for cooking, drizzling over salads, or as a dip for bread. It can also be used in marinades and sauces.
6. Full-fat Dairy
Full-fat dairy products like yoghurt, cheese, and milk contain healthy fats that are beneficial for heart health and can help maintain a healthy weight. They also provide calcium, vitamin D, and probiotics (in the case of yoghurt).
A cup of 100 grams of full-fat yoghurt contains about 3.3 grams of fat, states WebMD including saturated fat, which is important for hormone production and cell membrane integrity. Full-fat dairy can be consumed as a snack, added to smoothies, used in cooking and baking, or enjoyed as part of a balanced meal.
7. Dark Chocolate
Dark chocolate is not only delicious but also rich in healthy fats, fibre, iron, magnesium, and antioxidants known as flavonoids, which can improve heart health and cognitive function.
According to WebMD a 1.5-ounce serving of dark chocolate (70–85% cocoa) contains about 13 grams of fat, mostly monounsaturated fat and polyunsaturated fat. Dark chocolate can be eaten as a treat, added to desserts, melted and drizzled over fruit, or mixed into yoghurt.
8. Coconut Oil
Coconut oil is high in medium-chain triglycerides (MCTs), which are easily digested and converted into energy. It has antimicrobial properties and can support weight loss and heart health when consumed in moderation.
As per the Harvard School of Public Health, one tablespoon of coconut oil contains about 14 grams of fat, mostly saturated fat (MCTs like lauric acid). Coconut oil can be used for cooking and baking, added to smoothies, or used as a dairy-free alternative in recipes.
9. Eggs
Eggs are an excellent source of high-quality protein and healthy fats. They contain essential nutrients like choline, which is important for brain health, and lutein and zeaxanthin, which are good for eye health.
One large egg contains about 5.3 grams of fat, as stated by Healthline including both saturated and unsaturated fats. Eggs can be prepared in various ways: boiled, scrambled, poached, or made into omelettes. They can also be added to salads, sandwiches, or baked goods.
10. Cheese
Cheese, especially aged varieties, provides a good amount of healthy fats, protein, calcium, and vitamin K2, which are important for bone and heart health.
An article on Healthline states that a 1-ounce serving of cheddar cheese contains about 8 grams of fat, including saturated fat and conjugated linoleic acid (CLA), which has been associated with various health benefits. Cheese can be enjoyed on its own, added to salads, sandwiches, or pasta, or used as a topping for various dishes.
If you are aware of the fats in foods and how they benefit your body, then there will be no problem with consuming these foods in the right way. So enjoy your fats and appreciate the tastes and qualities that healthy fats have to offer.