healthy foods with fat
With the ongoing trends that have caused many people to adopt vegan lifestyles, the avenues through which you can gain the required amount of fats for your body are limited.
Fat is an essential macronutrient that is used by the body for hormone production, body cushioning, and so much more. Contrary to popular opinion, fat is not the bad guy, overconsumption of fat can lead to weight gain, and fat saturation can lead to diseases.
Fat is, therefore, an essential component that everyone should take in. Various foods can help you complete your regular fat intake effortlessly. In this article, I am going to be talking about the foods that have a high healthy fat content.
This fruit is popular because of its high-fat content. Avocados contain primary monounsaturated fat, which is considered to be the healthiest type of fat. A medium-sized avocado is also very fibrous and includes enough fiber to cater to 40% of your daily fiber needs.
Avocados also contain antioxidants that can help you protect your vision for longer. The fruit itself is very versatile and can be taken and mixed with a lot of different foods. You can also make something as simple as an avocado smoothie and gain health benefits.
2. Almonds and Pistachios
There are many benefits attached to consuming dry fruits frequently. Almonds, pistachios, and cashews contain a lot of healthy fats. Almonds are also a rich source of vitamin E, and pistachios contain carotenoids that are vital for eye health.
Several studies have emphasized the benefits of consuming nuts regularly. Nuts are rich sources of protein, fiber, vitamins, minerals, and so much more. You can easily enjoy the benefits of consuming nuts by tossing them in a salad or by quietly nibbling a small number of nuts each day while on the go.
3. Chia seeds
Chia seeds may be tiny in size, but these small seeds are packed with many nutrients. One ounce of chia seeds contains around 9 grams of fat and also contains Omega 3 fatty acids. Chia seeds are also known as the best source of fatty acids.
Chia seeds are also a rich source of antibiotics, fiber, protein, iron, and even calcium. You can quickly eat chia seeds by using them in smoothies or soaking them overnight in water to act as an egg replacement for vegans.
Surprisingly, olives are a rich source of monounsaturated fats that can help you fill your dietary concerns. Olive oil is also an excellent oil to cook your food in, and you can even use olive oil as a seasoning in your salad.
For people with a vegan diet, cooking your food in olive oil can help you in getting the best nutrition from plant sources.
There is much research that suggests that olive oil helps lower the risk of heart disease. Extra Virgin olive oil is also unfiltered and provides you with the most nutrients.
Vegetables that are sauteed in olive oil also contain a higher amount of nutrients and antioxidants than raw veggies. Olives are, therefore, an excellent source for you to gain healthy fats from.
Soybeans are a rich source of plant-based protein and fiber. Soybeans are filled with polyunsaturated and monounsaturated fats. You can eat them as a snack or add them in your hummus for a twist in flavor.
6. Dark Chocolate
Dark chocolate has been considered to be an unhealthy indulgence for years; however, recent research has shown that the case is quite different. All of us can now munch on dark chocolate guilt-free!
Dark chocolate is a source of healthy fats that protect the heart. Eating dark chocolate promotes the production of anti-inflammatory compounds that help protect the health of your heart.
Dark chocolate can also help keep you slim. Research has indicated that people who consume dark chocolate have a lower BMI than the people who don’t eat dark chocolate.
7. Coconut oil
Coconut oil generally has a bad reputation because of the high amount of saturated fats. However, coconut oils are different from other forms of saturated fats because it contains medium-chain triglycerides that are metabolized differently.
The triglycerides go straight from the liver into the digestive tract. This route is unique, and thus, coconut oil provides an instant source of energy. The oil is also great for cooking at high temperatures.
Though cheese may not be an option for someone who is following a vegan diet, cheese is still a good source of healthy fats. There is a common misconception that cheese is a dietary villain that packs and clogs your arteries.
Studies have indicated quite the opposite; cheese is not the villain of having clogged arteries. People who regularly eat cheese have a lower risk of cholesterol and heart disease. Cheeses like Parmesan are also an excellent source of probiotics that help promote healthy digestion and weight.
Cheese is also packed with nutrients like phosphorus and calcium that people tend to overlook because of the high-fat issue. Studies have even indicated that cheese can help speed up a person’s metabolism.
Cheese is a versatile food that can be easily adapted and added to many things. You can toss cheese in a salad or pasta or anything. Everyone should eat some amount of cheese because of its health benefits.
Fish is another food option that is not suitable for vegans. However, it is still an ideal option for everyone else. Fish is brimming with omega-three fatty acids that help improve your brain function. Experts recommend consuming 8 ounces of fish per week to get a healthy amount of polyunsaturated fatty acids, EPA, and DHA, all of which feed your brain and fight inflammation and chronic disease.
Fish also carries a lot of various health benefits and also helps strengthen your hair and prevent hair fall.
Not all fats are bad. The source where the fats are coming from is essential. Fats found in processed foods and junk food are not healthy options for us, but fats coming from natural sources are health beneficial.
This was it 9 healthy foods with fat, We hope you liked this article about healthy foods with fat.