All types of fats are not created equal. While saturated and tran fats raise the low density and very low density lipoprotein and triglycerides levels in the blood, mono and polyunsaturated fats when consumed in moderation help in driving out the harmful lipids from the body and protect against cardiovascular disorders and various other illnesses.
List Of The Best Fat Rich Foods That Are Good For Your Health
1. Fatty Fish
Fish oil is packed with DHA, an easily absorbable form of omega-3 fatty acids. This polyunsaturated fat is highly valued for its anti-inflammatory activity. Consuming omega-3 fats protects against an array of illnesses including cognitive impairment, cardiovascular problems and depression.
Egg had been wrongly demonized as a cholesterol boosting food. Despite being a rich source of cholesterol, recent studies have shown that consuming egg does not affect the serum cholesterol level. On the contrary, it provides a variety of nutrients that are essential for healthy development of the body cells.
3. Full Fat Yogurt
According to studies, consuming full fat yogurt can actually help in shrinking the waistline and diminishes risk of obesity. Apart from being an excellent source of calcium and good bacteria, the fats in yogurt boosts your satiety level, which makes you feel full sooner after consuming fewer calories. In addition, you also stay full for a longer time. Therefore, consuming full fat yogurt can curb food cravings. However, to reap maximum benefit, consume unflavored yogurt.
Avocado is packed with healthy monounsaturated fats. Fats comprise almost 77% of the total calories provides by the fruit. The monounsaturated fats in avocado are good for the cardiovascular system. They also help in taming chronic inflammation and are considered beneficial for osteoarthritis patients. Moreover, avocado contains dietary fibers that help in eliminating the harmful fats from the body.
Most of the calories provided by walnuts come from healthy fats. Among the different types of nuts, walnuts are the best sources of omega-3 fatty acids. Furthermore, they provide proteins and a variety of vitamins and minerals such as folate, vitamin B6, manganese, copper, magnesium and phosphorous.
6. Dark Chocolate
Despite being a rich source of saturated fats, dark chocolate is considered a superfood because of its high antioxidant content. It contains more antioxidants that most fruits and vegetables. Antioxidants prevent oxidations of LDL cholesterols, thereby reducing the risk of cardiovascular diseases. Moreover, dark chocolate is an excellent source of iron.
7. Olive Oil
Olive oil comprises primarily of healthy monounsaturated fats. These healthy fats help in lowering the total cholesterol and the LDL cholesterol levels in the blood. They also help in improving blood circulation. Studies suggest the monounsaturated fats can also help in reducing insulin resistance.
Another healthy source of fats worth including in the diet is flaxseeds. Flaxseeds are rich in omega-3 fats. These healthy fats, apart from fighting inflammation are also good for the skin. Furthermore, flaxseeds provide dietary fibers that help in eliminating cholesterol from the intestines.
9. Peanut Butter
Peanut butter is another excellent source of monounsaturated fats. Consuming peanut butter helps in reducing risks of coronary artery disease and insulin resistant diabetes. Moreover, peanut butter is a good source of vitamin B-6, magnesium and dietary fibers.
10. Coconut Oil
The medium chain fatty acids in coconut oil are good for your health. Studies have shown that they help in boosting metabolism and reducing food cravings. They also help in fighting inflammation and can protect against age-related dementia.