Begin to eat sugar, refined carbs and processed foods. As a result, people around the world became sick.
However, with the change of time and the people of the scientists are able to understand that, saturated or (saturated)
Since people have known that fat foods are not healthy, since people have plenty of fat instead of fat
All types of healthy foods that contain fat are now returning to "superfood" view.
Here are 10 fatty foods that are incredibly healthy and nutritious.
1. Avocad
Avocadu is different from other fruits.
Although most fruits contain Carbohydrate carbs primarily, avocados are loaded with fat.
In fact, avocados makes up more than 80% fat, calories, more fat than most animal foods.
The main fatty acid is a monounsaturated fat called a miracle acid. It is the fatty acid in olive oil, associated with various health benefits (4, 5).
Avocados is one of the best sources of potassium in food, even 40% more potassium than the bananas, which is usually high potassium food.
They are a great source of fiber, and studies have shown that they may reduce LDL cholesterol and triglycerides while raising HDL ("good") cholesterol (6, 7, 8).
Although they are higher in fat and calories, one study shows that those who eat avocados reduce less weight and have fewer stomachs than those who do not (9).
A fruit of avocados, 77% with fat at calories. They are an excellent source of potassium and fiber, and have shown great benefits for cardiovascular health.
2. Cheese
Cheese is incredibly nutritious.
It implies that a whole cup milk cheese is used to produce a single thick slice.
It is a great source of calcium, vitamin B12, phosphorus and selenium, and it contains all types of nutrition (10).
3. Dark Chocolate
Dark chocolate is one of those rare health foods that
actually taste incredible.
It is very high in fat, with fat at around 65% of calories.
Dark chocolate is 11% fiber and contains over 50% of the RDA
for iron, magnesium, copper and manganese (12).
It is also loaded with antioxidants, so much that it is one
of the highest scoring foods tested, even outranking blueberries (13).
Some of the antioxidants in it have potent biological
activity, and can lower blood pressure and protect LDL cholesterol in the blood
from becoming oxidized (14, 15).
Studies also show that people who eat dark chocolate 5 or
more times per week are less than half as likely to die from heart disease,
compared to people who don't eat dark chocolate (16, 17).
There are also some studies showing that dark chocolate can
improve brain function, and protect your skin from damage when exposed to the
sun (18, 19).
Just make sure to choose quality dark chocolate, with at
least 70% cocoa.
Dark chocolate is high in fat, but loaded with nutrients and
antioxidants. It is very effective at improving cardiovascular health.
4. Whole Eggs
Whole eggs used to be considered unhealthy because the yolks
are high in cholesterol and fat.
In fact, a single egg contains 212 mg of cholesterol, which
is 71% of the recommended daily intake. Plus, 62% of the calories in whole eggs
are from fat (20).
However, 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).
What we're left with is one of the most nutrient dense foods
on the planet.
Whole eggs are actually loaded with vitamins and minerals.
They contain a little bit of almost every single nutrient we need.
They even contain powerful antioxidants that protect the
eyes, and lots of choline, a brain nutrient that 90% of people don't get enough
of (22, 23).
Eggs are also a weight loss friendly food. They are very
fulfilling and high in protein, the most important nutrient for weight loss
(24).
Despite being high in fat, people who replace a grain-based
breakfast with eggs end up eating fewer calories and losing weight (25, 26).
The best eggs are omega-3 enriched or pastured. Just don't
throw away the yolk, that's where almost all the nutrients are found.
Whole eggs are among the most nutrient dense foods on the
planet. Despite being high in fat and cholesterol, they are incredibly
nutritious and healthy.
5. Fatty Fish
One of the few animal products that most people agree is
healthy, is fatty fish.
This includes fish like salmon, trout, mackerel, sardines
and herring.
These fish are loaded with heart-healthy omega-3 fatty
acids, high quality proteins and all sorts of important nutrients.
Studies show that people who eat fish tend to be much
healthier, with a lower risk of heart disease, depression, dementia and all
sorts of common diseases (27, 28, 29).
If you can't (or won't) eat fish, then taking a fish oil
supplement can be useful. Cod fish liver oil is best, it contains all the
omega-3s that you need, as well as plenty of vitamin D.
Fatty fish like salmon is loaded with important nutrients,
especially omega-3 fatty acids. Eating fatty fish is linked to improved health,
and reduced risk of all sorts of diseases.
6. Nuts
Nuts are incredibly healthy.
They are high in healthy fats and fiber, and are a good
plant-based source of protein.
Nuts are also high in vitamin E and loaded with magnesium, a
mineral that most people don't get enough of.
Studies show that people who eat nuts tend to be healthier,
and have a lower risk of various diseases. This includes obesity, heart disease
and type 2 diabetes (30, 31, 32).
Healthy nuts include almonds, walnuts, macadamia nuts and
numerous others.
Nuts are loaded with healthy fats, protein, vitamin E and
magnesium, and are among the best sources of plant-based protein. Studies show
that nuts have many health benefits.
7. Chia Seeds
Chia seeds are generally not perceived as a
"fatty" food.
However, an ounce (28 grams) of chia seeds actually contains
9 grams of fat.
Considering that almost all the carbs in chia seeds are
fiber, the majority of calories in them actually comes from fat.
In fact, by calories, chia seeds are around 80% fat. This
makes them an excellent high-fat plant food.
These aren't just any fats either, the majority of the fats
in chia seeds consists of the heart-healthy omega-3 fatty acid called ALA.
Chia seeds may also have numerous health benefits, such as
lowering blood pressure and having anti-inflammatory effects (33, 34).
They are also incredibly nutritious. In addition to being
loaded with fiber and omega-3s, chia seeds are also packed with minerals.
Chia seeds are very high in healthy fats, especially an
omega-3 fatty acid called ALA. They are also loaded with fiber and minerals,
and have numerous health benefits.
8. Extra Virgin Olive Oil
Another fatty food that almost everyone agrees is healthy,
is extra virgin olive oil.
This fat is an essential component of the Mediterranean
diet, which has been shown to have numerous health benefits (35, 36).
Extra virgin olive oil contains vitamins E and K, and is
loaded with powerful antioxidants.
Some of these antioxidants can fight inflammation and help
protect the LDL particles in the blood from becoming oxidized (37, 38).
It has also been shown to lower blood pressure, improve
cholesterol markers and have all sorts of benefits related to heart disease
risk (39).
Out of all the healthy fats and oils in the diet, extra
virgin olive oil is the king.
Extra virgin olive oil has many powerful health benefits,
and is incredibly effective at improving cardiovascular health.
9. Coconuts and Coconut Oil
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.
Even so, populations that consume large amounts of coconut
do not have high levels of heart disease, and are in excellent health (40, 41).
Coconut fats are actually different than most other fats,
and consist largely of medium-chain fatty acids.
These fatty acids are metabolized differently, going
straight to the liver where they may be turned into ketone bodies (42).
Studies show that medium-chain fats suppress appetite,
helping people eat fewer calories, and can boost metabolism by up to 120
calories per day (43, 44).
Many studies show that these types of fats can have benefits
for people with Alzheimer's, and they have also been shown to help you lose
belly fat (45, 46).
Coconuts are very high in medium-chain fatty acids, which
are metabolized differently than other fats. They can reduce appetite, increase
fat burning and provide numerous health benefits.
10. Full-Fat Yogurt
Real, full-fat yogurt is incredibly healthy.
It has all the same important nutrients as other high-fat
dairy products.
But it's also loaded with healthy, probiotic bacteria, that
can have powerful effects on your health.
Studies show that yogurt can lead to major improvements in
digestive health, and may even help fight heart disease and obesity (47, 48,
49).
Just make sure to choose real, full-fat yogurt and read the
label.
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.
More about fat and related topics:
Healthy Cooking Oils – The Ultimate Guide
What is The Healthiest Oil For Deep Frying? The Crispy Truth
20 Delicious High-Protein Foods
Written by Kris
Gunnars, BSc on June 4, 2017
