6 Healthy high-fat foods To include In Your Diet

Fat is demonised for leading towards health and weight issues, so people unknowingly are inclined towards having more sugary and refined carbohydrate-rich processed foods. However, now times have changed, and studies show that fat isn’t the actual evil. One needs to have a better understanding between good and bad fats, where trans fats, artificial fats and saturated fats are bad fats if taken in high quantities. Also, the biggest influence on cholesterol levels depends upon the type of fat you choose to consume rather than the amount.

Healthy and nutritious high-fat foods 

1. Avocados 

Filled with healthy, beneficial fats that help keep the body full and satiated as compared to other fruits that have more carbohydrates. Avocados are 77% fat, by calories which make them higher in fat, predominantly monounsaturated fat called oleic acid. They are good sources of potassium and fibre, which is associated with health benefits.

2. Whole Eggs 

Eggs are among the most nutrient-dense foods, loaded with vitamins and minerals. The yolk is high in fat along with other important nutrients, which usually gets avoided due to its high-calorie content. But the fact is, whole eggs offer nutrients in the best possible way.

3. Fatty Fish 

Loaded with heart-healthy omega 3 fatty acids and high-quality proteins, the consumption of fish is linked with reduced risk for cardiovascular diseases, inflammation and improved health.

4. Nuts 

Nuts are packed with healthy fats, high in vitamin E and magnesium, and have many health benefits including prevention of obesity and heart diseases. Nut butter like peanut and almond butter offers the same benefits but need to be consumed in moderation.

5. Extra Virgin Olive Oil 

It contains vitamin E, K and powerful antioxidants which offer many health benefits for better heart health.

6. Coconuts

Coconuts have different types of fats as compared to other fats, they have medium-chain fatty acids, which are metabolised differently, going straight to the liver and could change into ketone bodies. They help suppress one’s appetite with an increase in body fat burning.

Tips to add healthy fats to your diet 

Eliminate trans fat from your diet:- Commercial baked goods and fast foods are high in trans fat, and it’s important to check the food labels before buying a product.

Limit intake of saturated fats:- Take full-fat dairy products in limited amounts as they offer a high amount of saturated fats or else opt for low-fat dairy products. Replace red meat with eggs, fish and other plant-based protein sources.

Choose to add omega 3 rich fat sources such as walnuts, chia and flax seeds in your salads.

Cook your food with olive oil instead of palm oil, refined oil or butter.

Snack on nuts and olives which are good low-calorie snacks.

Add sesame seed or flaxseed or walnut oil to your salad dressings and add peanut butter to your toast and shakes.

To conclude, your good fat intake should be from natural food sources and not the processed or refined foods to gain on health benefits.