We all know what happen if we eat low-fat food. We all stopped eating many of our favorite foods thinking they were bad for us.
According to the U.S. Departments of Agriculture and Health and Human Services eating more foods rich in healthful fats like nuts, vegetable oils, and fish have protective effects, particularly for cardiovascular disease.
They also help you absorb a host of vitamins, fill you up so you eat less, and taste good, too.
Types of fat
Fat comes in many forms, including:
Unsaturated: Unsaturated fat is liquid at room temperature. Generally considered heart healthy.
If you eat unsaturated fat instead of saturated fat, it may help improve your cholesterol levels. Found in plants like nuts, seeds, vegetable oils, and seafood.
Saturated: Solid at room temperature and It is mostly in animal foods, such as milk, cheese, and meat. Saturated fat is also in tropical oils, such as coconut oil, palm oil, and cocoa butter.
Often deemed unhealthy for your heart. Saturated fat can raise your cholesterol. But research is equivocal. “Some sources are actually good for us,” says Brianna Elliott, RD, a nutritionist based in St. Paul, Minn.
Trans: This is a fat that has been changed by a process called hydrogenation. Found in fried foods, baked goods, and processed snack foods. These heart-health wreckers were banned from the food supply in 2015.
Healthy high-fat foods
Black olives provide 6.67 g of fat per 100 g, mainly unsaturated, along with 13.3 g of fiber.
Olive Oil is rich in cancer-fighting polyphenols and heart-strengthening unsaturated fats, including oleic acid.
Recent research reports that a compound in olives called oleuropein may help prevent diabetes.
Research shows that veggies sautéed in olive oil are also richer in antioxidants than boiled ones—and they taste better too! Don’t go crazy though. All fats are relatively high in calories and 1 tablespoon of olive oil has about 120 calories.
You may have heard some people describe fish as “brain food.” That’s because these swimmers are brimming with omega-3 fatty acids, which are essential for brain function.
The new Dietary Guidelines recommend eating 8 ounces per week to get healthy amounts of polyunsaturated omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which feed your brain and fight inflammation and chronic disease.
If you’re concerned about mercury, choose salmon, anchovies, herring, shad, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel (not king mackerel), according to the USDA.
The avocado is different from most other fruits. One 201 gram (g) avocado contains approximately 29 grams (g) of fat and 322 calories.
Avocados pack in healthy unsaturated fats that contain oleic acid, which can actually help quiet feelings of hunger, according to a Food Function study. They also give you two things : protein and fiber.
Keep your overall calorie intake in mind; one avocado is about 320 calories. An easy way to get a good dose is with avocado toast, which can work as a complete breakfast, snack, lunch or even an easy dinner.
Each 50 g hard-boiled egg boasts 5.3 g of fat, 1.6 of which are saturated, and just 78 calories.
Eggs are an inexpensive and easy source of protein. People often think egg whites are a healthier option than whole eggs because they contain less fat, but while it’s true that the egg yolk contains some fat, it’s also packed with important nutrients.
Whole eggs are good source of choline, an important B vitamin that helps regulate the brain, nervous system, and cardiovascular system.
New studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood, at least not in the majority of people (21).
Nuts have many benefits, according to several studies. They are rich in unsaturated fats, protein, fiber, vitamins, minerals, antioxidants, and phytosterols that may help prevent cardiovascular disease and type 2 diabetes.
In one long-term study published last year in the British Journal of Nutrition, eating a daily one-ounce serving of nuts was associated with a 50% lower incidence of diabetes, a 30% reduction in heart disease, and a nearly 50% lower incidence of stroke.
A small Pennsylvania State study found that a diet rich in walnuts and walnut oil may help the body respond better to stress and can also help keep diastolic blood pressure levels down.
Coconuts, and coconut oil, are the richest sources of saturated fat on the planet.
In fact, about 90% of the fatty acids in them are saturated.
Coconut fats are actually different than most other fats, and consist largely of medium-chain fatty acids.
Dark chocolate contains the highest percentage of pure cocoa butter, a source of digestion-slowing saturated fat called stearic acid. Because dark chocolate takes more time to process, it staves off hunger and helps you lose weight.
Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper and manganese (12).
Dark chocolate is also very rich in flavonoid antioxidants, with one test reporting that cocoa powder contains even more antioxidants than blueberry powder.
Packed with protein, crammed with calcium, and popping with probiotics, yogurt has all the makings of one of the best foods you can eat for weight loss and general health.
Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead.
It is best to avoid those like the plague.
Chia seeds are rich in several nutrients.
One ounce (oz) of the seeds contains 8.71 g of fat, much of which is made up of omega-3 fatty acids.
Chia seeds are, in fact, one of the best plant-based sources of omega-3.
Cheese is incredibly nutritious.
Some studies have found that people who regularly eat cheese have lower risk of high LDL cholesterol and heart disease. Aged cheeses like Parmesan are also a good source of probiotics, which promote healthy digestion and weight.
One of the healthiest ways to get your cheese fix: As a garnish on a salad. It adds flavor to your bowl, and the fat helps you absorb the nutrients in the veggies.