Fat is a nutrient that the body needs in order to function normally. But it’s also consumed way too much as processed food, enormous fast-food portions, frozen food, fried food, hot dogs, hamburgers, and a variety of other snacks and desserts. With this article, you can create a lifestyle that is conducive to the onset of obesity, diabetes, and heart disease.
For best health, one needs healthy fat. The fear of being fat, however, is widespread but unwarranted. The production of hormones, production of energy, insulation to keep us warm, and protection of our organs all depend on healthy fat. The metabolism of fat-soluble vitamins, including vitamin D, vitamin E, multivitamins, and even herbs and spices like turmeric or rosemary, requires the addition of fat to the diet. Because they don’t dissolve in water, these vitamins require fat.
What is Healthy Fat?
The science behind this is actually quite strong; these are the kinds of healthful fats we typically want to consume more of. Two varieties exist:
- Monounsaturated fats are among the healthiest fats, according to Dana Hunnes, Ph.D., MPH, RD, senior dietitian at UCLA Medical Center and adjunct assistant professor at the Fielding School of Public Health, who speaks to SELF. According to the US National Library of Medicine, monounsaturated fats aid in cell growth and maintenance and can lower LDL cholesterol levels, lowering your risk of heart disease and stroke. They can be found in foods including avocados, almonds, and olive oil (some of the best high-fat foods for vegetarians).
- Polyunsaturated fats: According to the American Heart Association (AHA), omega-3 and omega-6 fatty acids are the two main forms of polyunsaturated fats. Although our bodies cannot produce these fatty acids on their own, they are necessary for a number of vital bodily processes. The U.S. National Library of Medicine claims that omega-3 fatty acids are particularly good for heart health since they lower blood pressure and levels of cholesterol and triglycerides. According to Hunnes, omega-3 fatty acids are typically found in foods like fish, nuts, and seeds while omega-6 fatty acids are typically found in specific plant-based oils.
Why Healthy Fat is Beneficial for Weight Loss?
Healthy unsaturated fats, such as monounsaturated or polyunsaturated omega-3 or omega-6 fats, have been shown in studies to improve satiety and help decrease appetite by regulating the production of hormones that cause hunger. You can slow down how quickly your stomach empties during digestion by including a modest amount of fat in your meal. Furthermore, the feeling of fullness lasts longer as food sits in your stomach longer, delivering a message to your brain that you are full. That’s why healthy fat is beneficial for weight loss!
A Food List for Healthy Fat and Friendliness with Fasting
Well, so now that we are clear on what we mean when we discuss healthy foods high in fat, let’s move on to a list of deliciously fatty, nutrient-dense foods you can include on your plate.
|Healthy Fat Content||21g per medium avocado|
When it comes to fruits, avocados are exceptional. Avocados are high in fats, whereas the majority of fruits are mostly composed of carbohydrates. Avocados really contain more fat than most animal foods—around 80% of their calories come from fat. Put it in guacamole or put it on your sandwich. Because to its healthy fat content, the delicious avocado is good for your heart and may lessen osteoarthritis symptoms.
|Healthy Fat Content||11g per cooked 3-oz. filet of Atlantic salmon|
Omega-3 fatty acids are abundant in oily fish, such as salmon, whether it is smoked, baked, raw, or pan-seared. A terrific method to get your fill of good fats is to consume two servings of fish per week.
|Healthy Fat Content||5g per 3-oz. cooked tuna|
Another fish with an especially high concentration of omega-3s and good fats is tuna. We’re referring to both the reasonably priced canned food as well as the variety you can get at your favorite Japanese restaurant. Try seared tuna steaks, tuna burgers, tuna salad on a sandwich or bed of lettuce, or tuna casserole to add this rich seafood to your diet.
|Healthy Fat Content||8g per 1-oz. ground flaxseed|
The omega-3 fatty acids are abundant in flaxseed, which has 8 grams of fat per ounce. Moreover, flaxseed includes soluble and insoluble fiber, which is advantageous for maintaining regular bowel movements, digestive health, and blood sugar stability. Add some whole or ground flaxseed to yogurt or cereal, add a teaspoon to a smoothie, or garnish a salad with a flaxseed oil-based dressing to give it a unique flavor.
|Healthy Fat Content||21g per 1-oz.serving of walnuts|
Walnuts are an excellent source of omega-3 and omega-6 fatty acids and contain 21 grams of fat per 1-oz serving. In addition, they are abundant in copper and manganese. You can add chopped walnuts to a salad, a bowl of cereal or oatmeal, or a cake, or just eat them by themselves. Try making a wonderful nut butter out of this nut if you’re feeling particularly creative.
|Healthy Fat Content||15g per 1-oz.serving of almonds|
The majority of nuts contain a lot of fat. Although it’s difficult to go wrong with any variety, we’re particular admirers of almonds because they have a high vitamin E content and 15 grams of fat per 1-oz serving (or roughly 22 nuts).
|Healthy Fat Content||6g per extra-large whole egg|
It is common knowledge that eggs are a cheap and simple source of protein. The yolks are also a fantastic source of fat if you don’t discard them. Egg whites alone are occasionally chosen over the yolk, which is filled with flavor and essential vitamins and minerals like selenium and choline.
|Healthy Fat Content||14g per tablespoon of olive oil|
We all understand that olive oil is a fantastic source of good fats. The oil, which is frequently used in kitchens, contains 14 grams of fat in only one tablespoon. Though incredibly flexible in the kitchen, it especially shines when used to make homemade salad dressings and roasted vegetables.
|Healthy Fat Content||11g per 1-oz. portion of delicious dark chocolate|
Dark chocolate is a delightful pleasure that is also a healthy snack. Dark chocolate also includes fiber as well as key elements like iron and magnesium, which some people may not receive enough of. Selecting dark chocolate with at least 70% cocoa content is crucial because other types are higher in added sugar and lower in the health benefits that dark chocolate offers. Most likely, you don’t need any assistance in understanding how to enjoy this wonderful delight. Although while you could eat it with fruit, like raspberries, or add some slivers to Greek yogurt, we prefer dark chocolate eaten on its own.
|Healthy Fat Content||3g per cup of full-fat yogurt|
Dairy fat, which is abundant in protein and is generally satiating, is no different. The type of satisfaction you might be missing with lower-fat dairy options can be obtained by choosing full-fat varieties. Upgrade your usual low- or no-fat dairy intake to see how it makes you feel. Consider having chocolate whole milk as a post-workout snack or picking up some full-fat Greek yogurt to the top with fruit, nuts, and oats.
|Healthy Fat Content||3.5g per 8-oz. cup of soy milk|
Soy milk is also high in healthful fats, much like whole soybeans and products manufactured from them. In addition to nutrients like calcium and vitamins B and D, one cup of soy milk contains good lipids. This plant-based dairy substitute may be used to make a variety of savory foods, from pasta to casseroles, and it can also be consumed with cereal or added to coffee.
|Healthy Fat Content||4g per 3-oz. portion of super-firm tofu|
Because it is a reliable source of plant-based protein and healthful fats, tofu is a favorite among vegetarians and vegans alike. Almost infinite methods exist to include this sweetness in your life. You may quickly prepare tofu, vegetables, and chickpeas on a sheet pan for dinner. If you’re feeling inventive, try some of the tofu breakfast ideas; it makes a terrific base for a smoothie or scramble.
Research has since shown that some fats do not provide the detrimental risks for heart health that were originally believed to exist, despite the previous belief that high-fat diets were nutrient-poor. Moreover, because they are less processed, naturally high-fat foods might provide equal health advantages to their low-fat equivalents. The high-fat items on this list can readily be incorporated into a nutrient-rich, whole-foods-based diet, despite the fact that they have more calories than other foods.
Just keep one important thing in your mind: Although fats can be a part of a diet rich in nutrients, if you’re trying to lose weight, you may still need to watch how many high-calorie, fat-rich items you eat, such as cheese and nuts. To keep the calories in check, limit yourself to just one serving of these meals. To ensure that you are not underestimating, it is recommended to use a food scale. Here is the SoonFasting app for you if you need to record your everyday diet and also your weight if you are on the journey to a slim person.