Are you avoiding all food containing certain amounts of fat? If so, that could be a mistake. Many people once shied away from high-fat foods due to health concerns. In fact, the American Heart Association recommends that saturated fats account for less than 10% or less of total daily calorie consumption.
However, some saturated fats may not be as harmful as others. And other full-fat foods could be more beneficial than their fat-free or reduced-fat counterparts. This is because those foods are usually lower in carbs and sugars and are less processed.
Healthy fats include polyunsaturated and monounsaturated fats, including omega-3 and omega-6 fatty acids. Including these foods in your diet adds flavor to your food, creates a sense of fullness, aids memory and hormone function, and can assist with the absorption of certain nutrients.
So, which high-fat foods should you eat? Here is a list of ten high-fat foods that are actually good for you.
1. Fatty Fish
If you want to eat beneficial high-fat foods, stock up on some fatty fish like salmon, tuna, trout, sardines, and herring. Either canned or fresh, these options are excellent sources of omega-3 fatty acids. The American Heart Association recommends that people eat two servings of fatty fish weekly.
2. Dark Chocolate
Dark chocolate has a lot of benefits, provided you consume it in moderation. Just 100g of 70-85% dark chocolate contains over 42g of fat as well as other nutrients such as calcium and potassium. Dark chocolate also contains magnesium and flavonoid antioxidants, which can have cardiovascular and cognitive benefits.
It’s easy to dismiss seeds as food items that don’t matter. But, even though some of them are high in fat, they can be beneficial. According to the Academy of Nutrition and Dietetics, seeds like hemp, pumpkin, flax, sunflower, and chia are rich in polyunsaturated fats, which can help with inflammation.
Avocado is one of the top high-fat foods to add to your list. The food is high in a monounsaturated fatty acid called oleic acid, which may play a role in cancer prevention and offers anti-inflammatory benefits. Avocados are also high in fiber and a great source of potassium.
Even though they are high in fat, eggs are an excellent source of protein. Egg yolk contains choline, a B vitamin that supports the body’s brain, liver, muscle, and nerve functions. It also contains vitamin D and other phytonutrients. One study revealed that up to one egg daily could lower the risk of cardiovascular disease.
6. Tree Nuts
Nuts are a delicious and portable snack. According to a study published in the Journal of the American College of Cardiology, nuts can lower your risk of coronary heart disease and cardiovascular disease. Choose raw or roasted nuts whenever possible.
7. Olive Oil
Olive oil is packed with monounsaturated fats, antioxidants, vitamin K, and vitamin E, which are excellent for heart health. Research suggests that consuming olive oil and replacing butter, margarine, dairy fat, and mayonnaise with an equivalent amount of the food can lower the risk of cardiovascular and heart disease.
8. Greek Yogurt
About 60% of the fat contained in full-fat Greek yogurt is saturated. There may also be about a gram of trans fat included, which isn’t a problem unless you notice partially hydrogenated oil listed on the label. You’ll get the most benefits from full-fat, grass-fed yogurt as opposed to flavored or low-fat options.
Most people love cheese but avoid it due to weight concerns. But cheese is packed with good nutrients like protein, calcium, and phosphorus. Cheese also boosts the body’s butyric acid levels, which can lead to higher metabolism. As with everything else, consume in moderation.
10. Nut & Seed Butter
You can use nut butter, such as peanut or almond butter, and receive the benefit of eating these foods in a spreadable form. However, they can be high in calories, so be sure to read the labels first. That said, a serving of nut butter can provide a healthy amount of polyunsaturated and monounsaturated fats.
Get High-Quality and High-Fat Foods at Nick’s of Clinton
At Nick’s of Clinton, one of our goals is to support our customers in their dietary journeys. Our family-owned and operated grocery store stocks everything you need to create fresh, healthy, and satisfying meals, from the finest meats to the freshest produce. We also have many pre-made meals and an incredible selection of beer, wine, and spirits.
We offer the highest level of customer service and affordable prices. Whether you need suggestions or a little direction, we are always available to help. Give us a call at (301) 843-4825 or visit our store in Waldorf today.