15 High-fat Foods you must include in your diet

According to every “weight-loss diet plans” , you basically remove either the fat/lipids or carbs. (Which are both a stupid idea). But did you know that all the fats don’t equals ? some are actually healthy ! …

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According to every “weight-loss diet plans” , you basically remove either the fat/lipids or carbs. (Which are both a stupid idea). But did you know that all the fats don’t equals ? some are actually healthy !


Facts about Fats :

1

  Your body needs fat , I know how crazy it sounds your body needs it for mental efficiency (manage your mood , fight fatigue …), simply because the brain is composed nearly by 60% of fat, healthy fats are also vital for proper brain development and function. The answer isn’t cutting out the fat, it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.

2

They are different types of fat :

Unsaturated fats (Monounsaturated fats, Polyunsaturated fats)

Unsaturated fats, are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Found in plants like nuts, seeds, vegetable oils, and seafood.

Saturated Fats

All foods containing fat have a mix of specific types of fats. Even healthy foods like chicken and nuts have small amounts of saturated fat, though much less than the amounts found in beef, cheese, and ice cream also found in animal foods, like meat and butter, as well as coconut and palm oil. Often deemed unhealthy for your heart, but research is equivocal. “Some sources are actually good for us,” says Brianna Elliott, RD, a nutritionist based in St. Paul, Minn.

Trans Fats

Trans fatty acids, more commonly called trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas and a catalyst, a process called hydrogenation. Found in fried foods, baked goods, and processed snack foods.


List of high-fat food

Nuts & Nut butter

nut-butter

Such as Almonds, Peanuts … Nuts are nature’s most perfect portable snack

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

Coconut Oil 

coconut-oil-wooden-sppoon

Coconut oil is also unique from other sources of saturated fats because it contains medium chain triglycerides (MCTs) which are metabolized differently—they go straight from the liver to the digestive tract and can then be used as a quick source of energy rather than getting stored. It’s also a very stable fat and is great for cooking with high temperatures.

Extra virgin Olive Oil

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Olive oil is particularly healthy because it’s high in monounsaturated fat, shown to help lower cholesterol when replacing saturated fat. Great for your heart thanks to its monosaturated. High amount of antioxydant which your cells from damage.

Famous for its own “diet” in the mediterranean area , said the best diet to live long and healthy.

Salmon

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Salmon is an excellent source of vitamin A and protein. Fatty fish like salmon not only make you feel full, they help power your brain. The type of omega-3 fat found in salmon is the potent EPA and DHA 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.

Avocado

Avocado slices

The avocado is different from most other fruits.

Whereas most fruits primarily contain carbs, avocados are loaded with fats.

In fact, avocados are about 77% fat, by calories, making them even higher in fat than most animal foods,it’s rich in omega-9 fats (oleic acid).  The Haas avocado is composed of over 75 percent fat, specifically heart healthy unsaturated fat. Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high potassium food. It supports healthy skin and hormone balance while promoting digestive health as a rich form of fiber.

Full-Fat Diary products

best-dairy-products-that-keep-you-fit

“With a mostly plant-based diet, I don’t get much saturated fat from meat. This leaves me room to enjoy full-fat dairy products like my favorite burrata cheese on tomatoes, full-fat yogurt as a snack with fruit, and half-and-half in my coffee. Plus, some recent studies have not found increased risk of cardiovascular disease, coronary heart disease, or stroke with dairy fats. This may have to do with other nutrients within dairy that these fats interact with. For instance, dairy foods are rich in micronutrients such as vitamin D and potassium—two nutrients important for optimal heart health, blood pressure, and insulin sensitivity. The higher fat content also helps keep you full.” Jennifer McDaniel MS, RDN, CSSD, LD

Dark Chocolate

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The cocoa bean contains all the nutrients dark chocolate has to offer, which include vitamins A, B, and E, along with calcium, iron, and potassium. It also contains theobromine, a powerful antioxidant shown to help reduce inflammation and lower blood pressure. Now we know that a daily chunk of dark chocolate, which is a source of healthy fats, actually protects the heart. Researchers from Louisiana State University reported that when you eat dark chocolate, good gut microbes like Bifidobacterium and lactic acid bacteria feast on it and they grow and ferment it, which produces anti-inflammatory compounds that protect your cardiovascular health. The sweet may also keep you slim. One study published in Archives of Internal Medicine found that folks who eat chocolate five times a week have a lower BMI and are about 6 pounds lighter than those who don’t eat any.

Whole Eggs

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Stopped tossing out those golden yolks! Although the fat and cholesterol found in the yolk scare most people off, eggs are surprisingly low in saturated fat—and higher in unsaturated fat. As for cholesterol, the recently released Dietary Guidelines Committee Report recommended dropping cholesterol guideline. That’s because research linking consumption of food cholesterol to raised blood cholesterol levels is rather weak.

Seeds

seeds

Seeds are so tiny, it’s easy to dismiss them as sprinkles for salads or flavoring for bread. But it’s time to regard these crunchy add-ons as more than a garnish and as the nutritional powerhouses they are. Seeds like pumpkin, hemp, flax (grind these in a coffee grinder to release nutrients), chia, and sunflower are rich in monounsaturated fats like omega-3 fatty acids, which suppress inflammation. They’re also a good source of protein, fiber, and vitamins and minerals like vitamin E, iron, and magnesium. “Pumpkin seeds have been found to be especially helpful for balancing blood sugar,” says Stanford University nutrition scientist Stacy Sims, PhD.


 

Do you include high-fat food in your diet ?

All the infos come from those sources :
Prevention.com
Draxe.com
Authority Nutrition
Shape.com
Health.com
Harvard.com

 

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