The myth that eating fat is bad is long gone. Contrary to what is still known, fats are very beneficial foods for our health . Of course, here we are not talking about trans fat from processed foods, but natural saturated and unsaturated fats.
So, let’s leave out “fat-phobia”. The following is a list of some foods rich in good fats for you to consume for your health:
1. Avocado
The avocado is very healthy. It is the type of food that should be more present in people’s diet. A 100 g portion of avocado contains about 14.6 g of good fats. Approximately 10 g of the fat content comes from monounsaturated fats and almost 2 g correspond to polyunsaturated fats.
2. Egg Yolk
The eggs are good sources of protein as well as fat. This fat is more concentrated in the yolk, which is also full of other important nutrients. The egg yolk contains omega-3 in the form of DHA, which is the same healthy fat found in fish as wild salmon. DHA is essential for improving communication between cells and the nervous system; it is good for the brain, for the functioning of the eyes and for controlling blood fats.
3. Olive oil
The olive oil is commonly used in the Mediterranean diet (the most recommended as a healthy lifestyle). Olive oil reduces the risk of heart disease and blood pressure. It is rich in monounsaturated fats that help prevent Type 2 Diabetes. It also helps in delaying cardiac aging, in conjunction with antioxidants that offer protection against the deterioration of red blood cells.
4. Chestnuts
Your best bets for nutrition are almonds, Brazil nuts, walnuts and pistachios. The nuts are rich in vitamin E, omega 3, omega 6, lutein and zeaxanthin, carotenoids that are important for eye health. Research shows that nut users are less likely to develop type 2 diabetes and have a reduced risk of heart disease.
5. Cocoa and Cocoa Butter
The cocoa is good for the heart because it is rich in catechin, flavonoid that inhibits enzymes that raise blood pressure. In addition, it increases blood flow to the arteries, which also controls blood pressure. The food also helps to reduce triglyceride levels and has powerful antioxidants and good fats, essential to prevent cardiovascular disease.
6. Coconut oil
Consumption of coconut oil improves fat levels in pre-menopausal women. The same study cites analyzes performed on animals, which show that the consumption of coconut oil reduces total cholesterol, which contributes to the reduction of the risk of cardiovascular diseases – being a great substitute for hydrogenated vegetable fats.
7. TCM
The TCM is one of the most noble and rich fats that exist. The main feature is the speed and ease with which this fat is absorbed by our body and converted into energy. So it is widely used by those who practice physical activity or those who follow a ketogenic diet and need energy from natural fats, not carbohydrates (starch and sugars). That is, TCM (Medium Chain Triglycerides) helps in muscle gain and weight loss.
8. Pork meat
Pork is rich in monounsaturated fat. In fact, a recent study of overweight adults found that regular consumption of pork served to improve body composition and cardiovascular risk factors. In addition to being a source of healthy protein and fat, pork also contains iron and potassium.
9. Flax seed
Along with chestnuts, seeds are foods rich in good fats to improve good cholesterol. And flaxseed is especially popular with nutritionists because of its versatility in a heart-healthy diet. 100 g of flaxseed are composed of more than 40 g of fats, of which approximately 7.5 g are monounsaturated fats and 28.73 g are polyunsaturated fats. Flax seeds are also rich in a nutrient found in plants, lignans. They have antioxidant action and have been pointed out by research as capable of preventing some types of cancer.
10. Butter or Ghee
The ghee butter is super concentrated in good fats. It is an interesting food because it does not contain lactose or casein. It does not need to be kept in the refrigerator and is widely used today to replace the use of normal butter in meals. The use of ghee butter can help lower bad cholesterol and triglyceride levels. In addition to being very beneficial for the health of the intestines.
11. Milk Cream
consumption of high-fat dairy products does not increase the risk of cardiovascular disease and obesity; on the contrary, it can even reduce them. Research shows that this cardioprotective effect exerted by milk fat seems to be linked to the presence of specific compounds, with an emphasis on conjugated linoleic acid (CLA) and vaccenic acid. Studies suggest that CLA has potent biochemical and physiological activities, which can benefit the body and protect against chronic diseases such as cardiovascular disease, obesity and diabetes.
12. Parmesan cheese
Although it is often seen as a villain, the most yellow and cured cheese is the best cheese to be consumed, precisely because it has more healthy fats than white cheese. More yellow cheeses have a higher amount of saturated fat, which is beneficial. This type of cheese is a source of protein and calcium and has a higher amount of fat-soluble vitamins when compared to ricotta and cottage cheese. It also has a very low lactose content.
13. Açaí
The acai berry is a fruit rich in good monounsaturated fat, fiber and carbohydrate. The dark color indicates the presence of antioxidants . Flavonoids help to decrease free radicals, in cell rejuvenation, improve blood circulation and keep organic processes healthy and active. In açaí we also have calcium, manganese, phosphorus and plenty of potassium. The ideal is to consume açaí in its natural state or in lyophilized powder.
