10 Healthy High Fat Foods
Many people have become wary of high-fat foods, fearing them to be unhealthy, mainly due to the diet trends of the past few years. Any nutritionist will tell you that it’s not the amount of fat that you eat that determines how good it is for you, but the type of fat.
Unhealthy fats are those that you can find in unhealthy snack foods, fast foods, or heavily processed meals. Fats that have reached their smoke point are also not healthy because they can begin to break down and form carcinogenic (cancer-causing) compounds. Canola oil, for example, has a relatively low smoke point but is still used in deep fat fryers around the world. This is why it’s unhealthy to eat deep-fried foods. Fortunately, the natural world is loaded with foods that are filled with healthy, high-fat foods. The fats found in natural foods are different forms of polyunsaturated or monounsaturated fats, such as the omega-3 and omega-6 fatty acids. These fatty acids are not only important but ideal for our optimal physical and mental health.
Healthy fatty acids have been proven to have a significant number of health benefits. They can improve the health of our heart, bolster our cognitive abilities, and fight off various forms of illness. Knowing that, it’s no wonder that people go so far out of their way to take omega-3 supplements! However, you don’t need to take supplements to get your daily doses of omega-3 fatty acids. In this list, we’ll describe some of the best, heart-healthy fatty foods that you can add to your diet.
Food #1: Avocado
Avocados are one of the best foods that you can eat, and it’s not just because of their high fat content. Avocados contain a number of fat-soluble nutrients such as vitamin E, which functions as an antioxidant and is fantastic for improving the health of your skin and hair.
This is, in fact, why avocado and its oil are included in many different cosmetic products throughout the world. The omega-3 and omega-6 fatty acid content will also help to keep your heart in good shape.
Food #2: Salmon
Salmon is another one of the healthiest foods on the planet. Salmon contains a number of important nutrients and also provides the body with high-quality protein that can be readily absorbed and converted into muscle.
Salmon is also one of the best seafood sources of omega-3 fatty acids. This is one of the reasons that salmon is known to contribute to improved mental health and to enhanced heart function.
Food #3: Ghee
Ghee is a staple food in Indian cooking because it’s so healthy for you. Ghee, sometimes referred to as clarified butter, is made by heating up butter and scooping out the whey, which floats to the top. The remaining milk fat will sink to the bottom and the butter will be a clear, golden color. This is clarified butter.
The milk fats that have sunk to the bottom will become brown and fragrant—this is the ghee. Ghee is very high in fat-soluble nutrients and has a very high smoke point, so it’s ideal for cooking.
Food #4: Olive Oil
Olive oil is one of the best sources of healthy fats, but it’s important to note that olive oil is best used as a dressing or a food additive.
Many people cook with olive oil, but it has a relatively low smoke point compared to some other oils and fats like ghee. This means that it can become carcinogenic or unhealthy much easier than other types of oil. When used as part of a salad dressing, this risk is not present.
Food #5: Dark Chocolate
Chocolate is incredibly healthy for a number of reasons, but it’s important that you seek your chocolate from good sources. If possible, make your own from crushed, raw cacao nibs or cacao powder.
Cacao is, indeed, rich in fat. It’s also filled with many antioxidants, and contains a compound known as theobromine that helps to provide long-lasting energy as well as functioning as an empathogen—a compound that opens up the emotional faculties of the individual using it.
Food #6: Eggs
For a time, eggs were actually considered unhealthy because of their high fat and cholesterol content. However, recent research suggests that the cholesterol found in eggs doesn’t actually affect blood cholesterol in most people.
Other than that, eggs are loaded with all sorts of vitamins and minerals. Think about it—they contain enough nutrition for a new chicken to be born. Consuming a single egg is a great way to start the day.
Food #7: Nuts
Nuts are loaded with all sorts of different nutrients and healthy fats. Like other fatty natural food sources, nuts are also rich in many fat-soluble vitamins such as vitamin E. Nuts are also generally a rich source of magnesium, an important nutrient for helping to regulate blood pressure and anxiety.
Nuts are known to help improve overall health and some research even suggests that people who eat nuts are less likely to develop different forms of disease.
Food #8: Chia Seeds
Chia seeds are a great way to introduce a hefty amount of healthy fat into your diet. An ounce of chia seeds, which can be obtained by simply adding a few tablespoons of chia seeds to your oatmeal or other meals throughout the day, will provide you with 9 grams of healthy fats.
Chia seeds, like most other seeds, are also rich in various nutrients that can improve your general health.
Food #9: Coconuts
Coconuts are the best source of saturated fat that we can find on the planet. Many people are skeptical about saturated fat, but research shows that people who live in areas where coconuts are consumed on a regular basis don’t actually have a higher risk of heart disease, as one might expect. In fact, many of the people in these regions are actually in fantastic health.
Coconut oil contains medium-chain fatty acids, which are metabolized different than the fats found in other oils. They are taken straight to the liver and turned into ketones here, which helps to suppress the appetite and enhance metabolism. Coconut oil also has a high smoke point and is ideal for cooking.
Food #10: Yogurt
If you’re going to eat yogurt, make sure that you get the real, full-fat yogurt. The fats that are found in yogurt and dairy products that are organically sourced from happy, grass-fed animals are incredibly healthy for the human body.
Furthermore, yogurt is filled with probiotics that can help to enhance the health of your gut and your overall metabolism.
