Good fats found in avocado, almonds, dark chocolate, and other healthy foods deliver sufficient nutrients and proves that fat is not an enemy!
List of High Fat Foods
How many calories you eat on regular basis matters, but even more important is what their source is? Although low-calories foods like cake, rice leaves you hungry, adding on some fat items can keep you satisfied for a long time because fat takes longer to digest, so you’re satiated for longer. Moreover, most high-fat foods come up with high nutrients that keep you healthy and fit. Without any further ado, given below is the list of healthy fats that keep yourself healthy and smart.
The Haas avocado includes over 75 percent fat, definitely heart healthy unsaturated fat. It also contains 8% of your recommended daily amount of fiber. Avocados contain 20 nutrients per 1 ounce serving, or one-fifth the fruit. You only need 1 or 2 ounces (equivalent to 50 to 100 calories) to yield the benefits and take in all the nutrients it has to offer.
These nuts are an excellent source of the antioxidant vitamin E—providing a whopping 40 percent of the recommended daily amount—as well as fiber, riboflavin, magnesium, and phosphorus. One ounce of almonds (about 23 nuts or 1/4 cup) contains about 160 calories, 14 grams of unsaturated fat, and 6 grams of protein. Moreover, they contain numerous phytochemicals, which are helpful to prevent cancer and lower your risk of heart disease.
The cocoa bean contains vitamins A, B, and E, along with calcium, iron, and potassium, thus all the nutrients dark chocolate has to offer. It also contains theobromine, a powerful antioxidant proved to reduce inflammation and lower blood pressure. However, with 150 calories and 9 grams of fat, you only need 1 ounce of 60 to 70 percent dark chocolate. Because dark chocolate contains a nice amount of fat, that one once will help keep you satisfied.
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A general perception is fat and cholesterol found in the yolk is scary for most people, but do you know that eggs are surprisingly low in saturated fat—and higher in unsaturated fat.
Nuts butters like peanut butter are satisfying and can be eaten any time of day. You can add them to your morning smoothie or stir into a bowl of oatmeal, make a sandwich on whole wheat bread for lunch. You can also dip pears or whole grain crackers in nut butter for a filling snack. The choice is yours to enjoy, but keep a check by using only 2 tablespoons for a meal (or sandwich) and 1 tablespoon for a snack.
Although, all oils contain 120 calories and 14 grams of pure fat per tablespoon, but olive oil is particularly healthy as its high in monounsaturated fat, which assist in lowering cholesterol when replacing saturated fat (like butter and mayo).
Olive oil comes as as extra-virgin, virgin, and just plain olive oil. Extra-virgin is sourced from the first press of olives, and is typically the most expensive. It has a more green color and stronger flavor. Since, it has a lower smoke point, it’s good for dressings or to dip bread. Likewise, virgin olive oil is made from pressing already crushed olives and is slightly more acidic. Plain olive oil has higher smoke point then virgin and extra-virgin and you can use it for cooking and baking too. It has a lighter color and a milder flavor.
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Parmesan not only add a ton of flavor, it is also full of fat to fill you up. Like other cheese, the calories are high in it. Since the flavor is so bold, a little goes a long way. 2 tbsp. of grated Parmesan contains about 45 calories, 2 grams fat, and 2 grams saturated fat. It is also a good source of calcium and counts toward your three daily-recommended servings of dairy.
Flaxseed are small and flat with a slightly nutty flavor. 1 tbsp. whole seeds contains 55 calories, 3 grams of fiber, and a nice amount of omega-3 fats. The type of omega-3 fat is called alpha-linolenic (ALA) is a healthy addition to any healthy eating plan.
1 ounce of green olives (about 14 medium) includes around 4 grams of fat, 40 calories, and 1 gram of fiber and they are rich in vitamin A and E and copper. The fat available in these babies is mostly heart healthy unsatured fat, which is helpful to fight inflammation. They are also rich in polyphenols, which help to decrease the risk of heart disease and contain cancer-fighting properties.
Fatty fish like salmon is an excellent source of vitamin A and protein, which make you feel full, they help power your brain and help to power your brain. If salmon is not your choice, you can get the same omega-3 fat advantages from other cold-water fishes like tuna and sardines.
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