Like protein and carbohydrates, fat is a nutrient that your body needs for energy, vitamin absorption, and heart and brain health protection. For years, we’ve been warned that eating fat will add inches to your waistline, elevate cholesterol, and create a slew of other health issues. However, we now understand that not all fat is treated equally.
On the other hand, the American Heart Association suggests limiting saturated fat to less than 10% of total calorie intake. While some saturated fats, such as those found in dairy, may not have the same harmful impact as saturated fats found in red meat, others may, such as those found in red meat.
On the other hand, full-fat foods may have advantages over their reduced-fat or fat-free equivalents, as they are typically less processed and contain fewer sugar and carbs.
Here are some high-fat foods that are also high in nutrients.
Avocados
Avocados are one of a kind among fruits. Avocados have a high-fat content, whereas most fruits have a high carbohydrate content.
Avocados contain roughly 80% fat by calories, which makes them fattier than other animal foods.
One of the best potassium sources in the food is avocado, giving 15% per 5-ounce serving (150-gram) of the Daily Value (DV). Moreover, they’re high in antioxidant chemicals.
Also, one study including 45 men and women discovered that eating one avocado each day for five weeks improved participants’ cholesterol profiles.
They’re also high in fiber, which has various digestive, cardiovascular, and weight-loss benefits.
Chia seeds
Raw Chia Seeds aren’t typically considered a “fatty” meal, yet one ounce (28 gms) contains 11 grams of fat.
Moreover, because chia seeds include almost entirely fiber, most of their calories come from fat.
Moreover, these aren’t just any fats. The heart-healthy, necessary omega-3 fatty acid alpha-linolenic acid makes up most of the lipids in chia seeds (ALA).
Chia seeds may potentially provide a variety of health benefits, including blood pressure reduction and anti-inflammatory properties.
They’re also extremely nutrient-dense. Chia seeds are high in fiber and omega-3 fatty acids, as well as other minerals.
Dark chocolate
Apart from being delicious, dark chocolate is a nutrient-dense food also. It has a lot of fat, accounting for about 65 percent of total calories.
Dark chocolate also contains fiber and many important elements, such as iron and magnesium, which some individuals may not get enough of.
It also contains antioxidants such as resveratrol, which provides red wine its health advantages, and epicatechin, which may have anti-aging and performance-enhancing effects.
Other varieties are higher in added sugar and lesser in dark chocolate’s minerals and antioxidants, so choose dark chocolate with at least 70% cocoa.
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Ground Flaxseed
When consumed as part of a balanced diet, good-for-you fats can help your skin look plumper and younger. They also provide fiber and may reduce inflammation. Sprinkle a spoonful of ground flaxseed over your salad or cereal for a healthy fat boost, or use it in baking.
Nuts
Nuts are highly nutritious, high in healthy fats and fiber, and a good plant-based source of protein.
Organic Nuts are also high in vitamin E and magnesium, both of which are deficient in many people.
According to studies, those who eat nuts are healthier and lower the risk of developing numerous ailments. Obesity, heart disease, and type 2 diabetes are all examples of this.
Almonds, walnuts, macadamia nuts, and a variety of other nuts are all good for you.
Cheese
Despite its suspicious image, cheese is surprisingly healthful.
It’s high in calcium, vitamin B12, phosphorus, and selenium, as well as a variety of other nutrients.
There is also a lot of protein in cheese, with a single ounce (28 gms) of cheese containing roughly the same protein as a glass of milk.
As opposed to other high-fat dairy foods, cheese does not appear to increase the chance of heart ailments in contrast to reduced-fat dairy, as was believed previously.
Olive Oil
Olive oil is an amazing cooking and salad dressing option. It has a lot of healthy fat. But keep in mind that it’s always a good idea to keep an eye on how much fat you consume, even if it’s beneficial fat. Therefore, use less oil than the recipe suggests. Alternatively, one can use an olive oil spray. To reduce fat and calories in baking, one can replace half the oil with applesauce.
The bottom line
Although high-fat diets were long regarded as lacking in nutrients, a new study suggests that some fats do not pose the same risk to heart health as previously believed.
Furthermore, because high-fat foods are less processed, they may provide equal health benefits to their low-fat counterparts.
Despite their higher calorie content, one can readily incorporate the high-fat items on this list into a nutrient-dense, whole-food-based diet.
