There was a time when dietary fat was avoided and had been regarded as a major contributor to heart disease. But, researchers have discovered that it can offer some benefits. Nonetheless, you should keep intake of saturated fats limited to 10% of your total calorie consumption. Full-fat foods tend to offer some prominent benefits over their fat-free, or reduced-fat counterparts. This is due to the fact that they are lower in carbs and sugar and less processed. Some of the high-fat foods that are extremely nutritious are highlighted below.
Avocados
In the world of fruits, avocados stand out because they are loaded with fats, while other fruits mostly contain carbs. In fact, in terms of calories, avocados contain about 80% fat, which means they have a high fat content as compared to many animal foods. They are also an excellent source of potassium and are loaded with antioxidant compounds. Avocados can also provide you with lots of fiber, which can offer heart health, digestive and weight management benefits.
Cheese
Even though it may not have a great reputation, cheese can actually be highly nutritious. It is an excellent source of vitamin B12, calcium, selenium, phosphorus and calcium and comprises of a number of any other nutrients. Cheese also contains lots of protein, with just one ounce offering you as much protein as a glass of milk.
Dark chocolate
Another nutritious food that has a high fat content is dark chocolate, which is also a tasty treat. Almost 65% of its calories are fat and it can also provide antioxidants. Moreover, it also comprises of fiber and a number of other prominent nutrients, such as magnesium and iron. The antioxidants it contains can offer various health benefits, as they have performance-enhancing and anti-aging properties.
Whole eggs
These were often considered unhealthy because the yolk is high in fat and cholesterol. But, cholesterol in the eggs does not have a negative impact on the level of cholesterol in the blood. Furthermore, eggs are also high in nutrients, as they contain a variety of minerals and vitamins. Choline is one such nutrient, which is vital for nerve and brain health. Eggs are also beneficial for people who want to achieve weight loss because they are high in protein and enable you to stay fuller between meals, thereby cutting down on the excess calories.
Fatty fish
One of the most nutritious sources of animal protein is fatty fish, such as mackerel, salmon, herring, sardines, anchovies and trout. These fish come with omega-3 fatty acids that are heart healthy, a variety of minerals and vitamins and high quality proteins. Consumption of fatty fish can regulate blood sugar levels, improve cognitive function and also decrease the risk of heart disease.
Nuts
Nuts are high in fiber and healthy fat, along with being a good source of plant-based protein. They also contain Vitamin E and are a good source of magnesium. Some of the healthy nuts that you can add to your diet include walnuts, almonds, macadamia nuts and more.
