Priya Rai
Since there’s fat in certain foods, it was considered unrequired or unhealthy for the human body. With the changing times, the food calendar is also changing. Some studies have shown that including fat in your food isn’t as bad as it was made to look, provided you know which type of fatty foods with health benefits should you consume.
Nutritionists and public health experts ask you to cut down on
Trans fats – Trans fats are responsible for increasing the LDL cholesterol ( or the bad cholesterol ) in your body and decreasing the HDL (or the good cholesterol) in your body. It might result in your risk of developing stroke, heart disease, and type 2 diabetes.
Saturated Fats – The facts about saturated fats are a little complicated. While old nutrition practitioners suggested that intake of such forms of fats can cause cardiovascular diseases, newer research speaks that they have a more neutral effect on the human body. The topic is still under study, but health practitioners still advise you to intake more unsaturated or healthy fatty foods with health benefits.
Here is a list of fatty foods with health benefits for you
Dark Chocolate
Dark chocolates with 70% cocoa are high in fat but contain ample nutrients and antioxidants. It has 65% of calories, 11% fiber, and 50% of RDA for iron, magnesium, and copper. It improves the brain’s functioning, improves cardiovascular health, and protects the skin from the sun to an extent.
Avocados
While most fruits contain carbs, avocado includes fats. The fruit contains 77% of calories and is an excellent source of fiber and [potassium. Avocados contain 40% more potassium than bananas and have significant health benefits like lowering LDL cholesterol and improving cardiovascular health.
Fatty Fish
Unlike most animal products, people assume fatty fish to a form of healthy greasy food. The fatty fishes include fish like trout, mackerel, sardines, herring, and salmon. Fatty fishes contain essential nutrients like omega3 fatty acids that reduce health risks like heart disease, depression, dementia.
Cheese
Cheese is quite a nutritious good. A single slice of cheese has 6.7 grams of protein, almost the same as a glass of milk. Additionally, it is also a great source of vitamin b12, phosphorus, selenium, etc. It reduces the probability of type 2 diabetes.
Whole eggs
Whenever we mention eggs’ consumption, people always consider consuming egg whites because yolks contain a considerable amount of fat and cholesterol. A single egg has 212 mg of cholesterol; 71% is the recommended amount of daily intake. Additionally, 62% of calories in whole eggs are from fat. But new research says that the cholesterol in the egg does not affect the cholesterol in the blood. It also contains antioxidants that protect the eye and a lot of choline. (Choline is a brain nutrient that the majority of people don’t get enough of). Eggs are also a high protein and weight loss friendly food.
Now you know, all fat-containing foods aren’t really bad. We hope that this list of healthy fatty food with health benefits helps you choose the correct form of fat for yourself.
