Since fat is thought to be harmful to health, we have started to consume more sugar, refined foods that contain more carbohydrates (carbs) and processed foods.
That is why ants for people are becoming more and more overweight and carrying many diseases.
Recently, however, studies have shown that fat, including saturated fat, is not necessarily as harmful as we thought .
All healthy foods that happen to contain fat are considered high nutritional value foods.
Here are 10 extremely nutritious and healthy foods rich in fat
1. Avocado
The fruit is different from most other fruits.
While the fruits contain mostly carbs , the butter has a large amount of fat.
In fact, fat calculated by calorie makes up 77% of the avocado, which makes it more fat than most animal foods .
The type of fatty acid commonly found is unsaturated fat or otherwise . It is also a key component of olive oil, which provides many health benefits .
Avocado is one of the best sources of potassium in the diet, much more than 40% of the potassium in bananas, and fruit is still considered to be high in potassium.
They are also Very good source of fiber . Studies have shown that butter helps lower LDL and triglyceride cholesterol, while increasing HDL cholesterol (a good type of cholesterol) .
Although the avocado is rich in fat and calories, studies have shown that people eat butter tend to have less weight gain and less belly fat than those who do not eat (9).
Conclude: Avocados are fruits that contain up to 77% fat or calories. It is an excellent source of potassium and fiber and has been shown to be beneficial for cardiovascular health.
2. Cheese
Cheese is a very nutritious food.
That's right, because a whole glass of milk can only make one slice of thick cheese.
Cheese is the source calcium , vitamin B12, phosphorus, selenium, and many other nutrients .
This type of food also contains very More Protein . In a thick piece of cheese, 6.7 grams of protein is equivalent to the amount of protein in a glass of milk.
Like other high-fat dairy products, cheese also contains beneficial fatty acids, one of which is to reduce the risk of type 2 diabetes .
Conclude: Extremely nutritious cheese, nutrient content in a slice of cheese is equivalent to a glass of milk. This is a good source of vitamins, minerals, protein and fat.
3. Dark chocolate
Dark chocolate is one of the few foods that is both healthy and delicious.
The fat content of this food accounts for a majority of up to 56%.
Meanwhile fiber accounts for 11% and contains more than 50% of recommended iron, magnesium, copper, and manganese daily .
In dark chocolate there are many more antioxidants, more than blueberries .
Some types of antioxidants in chocolate have a strong biological activity that helps lower blood pressure and protect LDL cholesterol in the blood from oxidation .
Studies also show that compared to people who do not eat chocolate, the risk of death from heart disease among people who eat chocolate more than 5 times a week can be halved .
Other studies also show that dark chocolate improves brain function and protects the skin when exposed to the sun .
But you should remember to choose black chocolate High quality contains at least 70% cocoa.
Conclude: Dark chocolate not only contains fat but also has many nutrients and antioxidants. This is an effective food in improving cardiovascular health.
4. Eggs
Eggs were once considered unhealthy because the yolk had high cholesterol and fat content.
In fact, an egg contains 212mg of cholesterol equivalent to 71% of the recommended daily cholesterol. Plus, 62% of calories in fat are fat .
However, recent studies have shown cholesterol in eggs does not affect blood cholesterol, at least for most people .
It turns out that what we consider to be bad is one of the most nutritious foods on the planet.
Real eggs contains a lot vitamins and minerals. They also contain a small amount of most of the nutrients we need.
In eggs there is also an antioxidant that protects the eyes and a lot of choline - a nutrient for the brain where up to 90% of people have not supplemented enough .
Eggs are also one Food supports weight loss Because it contains a large amount of protein, important nutrients in weight loss .
Despite being high in fat, those who replaced the cereal breakfast with the last egg consumed less calories, leading to weight loss .
Omega-3 eggs and natural hatching eggs are the best eggs. Do not remove the yolk as it is the part that contains most of the nutrients in the egg.
Conclude: Eggs are one of the most nutritious foods on the planet. Despite being high in fat and cholesterol, they are very nutritious and healthy
5. Fat fish (fish containing fish oil in the abdominal tissues and cavities around the intestine)
Fatty fish is one of the few recognized animal foods that are good for health.
Fatty fish include salmon, mackerel, sardines and herring.
These fish contain heart-healthy omega-3 fatty acids, high-quality proteins and many other important nutrients.
Research proves that people who eat fish will have good health and less risk of heart disease, depression, dementia and more common diseases .
If you can't (or don't want to) eat fish, adding fish oil will be great too. Fish oil from cod liver is the best choice, containing all the omega-3 as well as vitamin D needed for the body.
Conclude: Oily fish such as salmon contain many important nutrients, especially omega-3 fatty acids. Eating oily fish improves health as well as reduces the risk of disease.
6. Nuts
The nuts are very nutritious.
They contain a healthy amount of fat and fiber and are a good source of plant proteins.
In addition, there are plenty of vitamin E, magnesium and minerals in many nuts that many people do not yet provide.
Research indicates that people who eat nuts have good health and avoid the risk of diseases such as obesity, cardiovascular disease and type 2 diabetes .
Nutritious almonds include almonds, walnuts, macadamia nuts and many others.
Conclude: Almond contains lots of vitamin E, magnesium, fat, beneficial proteins and is one of the leading sources of plant proteins. Research shows that nuts provide a lot of health benefits.
7. Chia seeds
Many people still think chia seeds Not a fat-rich food.
However, 1 ounce (28 grams) contains up to 9 grams of fat.
Fiber is considered to be the majority of carbs in chia seeds, while most of the calories in this grain come from fat.
Fat accounts for about 80% of the calorie count, which makes it an excellent fat-rich plant food.
Fat in chia seeds is not the usual type but is the heart-healthy omega-3 fatty acid called ALA.
Split seeds also have many other health benefits such as lowering blood pressure and anti-inflammatory effects .
This is also a nutritious food. Besides fiber and omega-3, there are many minerals in chia seeds
Conclude: Split seeds have a large amount of healthy fats, especially omega-3 fatty acids called ALA. Besides fiber, minerals bring many benefits to health.
8. Pure olive oil.
Another fat-rich food that is recognized by everyone is pure olive oil.
This healthy fat is an indispensable ingredient Mediterranean meal .
Pure olive oil contains vitamins E, K and strong antioxidants.
Some antioxidants are anti-inflammatory, protecting LDL particles from blood from being oxidized .
The ability to lower blood pressure, improve cholesterol levels and contribute to reducing the risk of cardiovascular disease of olive oil has also been recorded
Of all the healthy fats and oils, pure olive oil is a premium.
Conclude: Pure olive oil offers surprising benefits and contributes to cardiovascular health.
9. Coconut and coconut oil
90% of fatty acids in coconut and coconut oil are saturated.
However, people who eat a lot of coconut have a lower risk of heart disease with very good health .
Fat in coconut differs from other types in that the ingredients are mainly medium chain fatty acids.
This fatty acid is metabolized in a completely different way, going straight into the gamut and then turning into ketone blocks .
Studies have shown that medium chain fatty acids inhibit appetite, helping us consume Less calories , and enhance metabolism up to 120 calories a day .
Many studies suggest that this type of fat is beneficial for Alzheimer's patients, as well as being helpful in reducing belly fat (45, 46).
Conclude: Coconut contains many medium-chain fatty acids, which are differentiated from other fats. They can limit appetite, support fat burning and many other benefits.
10. Fatty sour milk
Yes, fat yogurt is good for health.
They have all the important nutrients of other high-fat dairy products.
But still contains many nutrients and bacteria probiotic positive impact on our health.
Studies show that yogurt significantly improves digestive system and can even combat heart disease and obesity .
The problem is that you have to choose quality fat yogurt and carefully read the packaging before use.
The sad fact is that many types of yogurt sold on the market today, instead of being high in fat, have too much sugar.
It is best to avoid eating such yogurt because they are not good at all.
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