5 Healthy Fat Foods You Should Include In Your Diet

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High-fat foods such as eggs, dairy, and plants like avocados offer essential nutrients that can benefit your health in many ways. They contain protein, key vitamins and fibre.

Upon research, dietary fat is said to be avoided and considered a significant contributor to threatening heart diseases. However, it can offer some health benefits too. The saturated fat intake should be limited to less than 10% of overall calorie consumption.

Saturated fats in dairy may not have the same negative effects as red meat. Additionally, vitamin B12 is a cofactor that regulates the long chain of fatty acids, so you can consider adding vitamin B12 tablets to keep fatty acid generation well in your body.

• 1. Cheese

Cheese is amazingly nutritious despite its unreliable reputation. It is a nutritious source of calcium, phosphorus, selenium, vitamin B12, and many other nutrients. Cheese is also rich in protein; 28 gms contains 6 gms, as close as a glass of milk. Like other high-fat dairy products, cheese doesn't increase the risk of cardiovascular disease compared to low-fat dairy products.

• 2. Whole Eggs

Some people consider eggs unhealthy due to the yolk part, which is high in cholesterol and fat. However, studies suggest egg cholesterol doesn't adversely affect blood cholesterol levels, at least not for most people. Eggs are nutritious, having a variety of vitamins and minerals. An example is choline, a nutrient crucial for brain development and nerve function. One egg (50 gms) helps to provide 27% of Daily Value of choline.

• 3. Avocados

Unique in the world of fruits, most fruits contain carbohydrates, and avocados have fats and are packed with antioxidants. Avocados are 80% fat by calories, making them higher in fat than most animal foods. Also, avocados are the best source of potassium, providing 12% of the DV per 150 gms.

Studies have shown that consuming 1 avocado daily for five weeks favoured men's cholesterol profiles. Avocados are a great source of fibre, offering many digestive, weight management and heart health benefits.

• 4. Dark Chocolate

A nutritious and tasty treat for you, it is high in fat, accounting for 65% of calories. You should choose dark chocolate with at least 70% cocoa as other variants contain added sugar and fewer nutrients and antioxidants that only a good dark chocolate provides.

Additionally, dark chocolate has fibre and other important nutrients such as magnesium and iron, which some people may find difficult to digest. It also has antioxidants like resveratrol, which benefits red wine, and epicatechin, which possesses ageing and performance-enhancing properties.

• 5. Fatty Fish

Fatty fish, including mackerel, salmon, sardines, anchovies, and herring, is considered one of the most nutritious animal protein sources. These fish have heart-healthy omega-3 fatty acids, high-quality proteins and essential vitamins and minerals.

Daily fish consumption may help regulate blood sugar levels, enhance cognitive ability, and decrease the possibility of heart disease. If you cannot have enough fatty acids in your diet or you don't fish, consider including fish oil capsules in your diet.

Conclusion

While high-fat foods were once considered low in nutrients, new research shows that some fats do not negatively affect heart health. Although, less processed high-fat foods offer similar health benefits as low-fat foods. High in calories, high-fat foods on this page can easily become a part of your nutrient-dense, whole-food diet. You can also add omega-3 capsules to your routine if you cannot get it from your diet alone.