Fat is often demonized. However, there is such thing as healthy fat. Filling your diet with healthy fats can help keep you feeling full. You will need to include the following foods in your diet.
Avocado has more fat in it than many animal foods. In fact, it is estimated that 77 percent of the calories in avocados come from fat. Oleic acid is a type of fatty acid that is found in monounsaturated fat. Studies have shown that oleic acid can reduce the risk of heart disease.
Avocados also have 40 percent of the potassium that you need for the day. Additionally, avocados are high in fiber. This can help lower bad cholesterol and raise good cholesterol.
Cheese
Cheese is a great source of selenium, vitamin B6, calcium and phosphorous. It is also high in protein. Furthermore, the healthy fats in cheese can help protect you from type 2 diabetes.
Dark Chocolate
If you like sweets and are looking for a healthier option, then you should consider eating dark chocolate. It is estimated that 65 percent of the calories in dark chocolate come from fat. Dark chocolate is high in copper, iron and magnesium.
Furthermore, dark chocolate is great for your heart. Studies have shown that people who eat five or more servings of chocolate per week can cut their risk of heart disease by 50 percent. Keep in mind that dark chocolate is made up of at least 70 percent cocoa. Read the label before you buy dark chocolate.
Whole Eggs
In the past, people were told that they needed to limit their consumption of eggs because they are high in cholesterol. However, eggs are one of the healthiest foods that you can eat. Studies have shown that the cholesterol in eggs does not cause your cholesterol to rise.
Whole eggs can actually help you lose weight. Not only are they a great source of protein, but they are also high in healthy fat.
Fatty Fish
Fatty fish is one of the healthiest animal foods that you can eat. It is high in omega 3 fatty acids, which can lower your risk of depression and heart disease. It also has vitamin D. If you do not like fish, then it is a good idea for you to take fish oil.
Nuts
Nuts are a great plant-based source of protein and fat. Studies have shown that adding nuts to your diet can help improve your health. They can reduce your risk of developing type 2 diabetes. Walnuts, macadamia nuts and almonds are some of the healthiest types of nuts that you can eat.
Chia Seeds
Chia seeds are not what typically come to mind when people think about fatty foods. However, a ounce serving of Chia seeds has nine grams of fat. Chia seeds can lower blood pressure and reduce inflammation.
Extra Virgin Oil
Extra virgin oil is recommended as a part of the Mediterranean diet. It is loaded with many nutrients, including vitamin E and vitamin K. Additionally, extra virgin oil is one of the healthiest types of oil that you can cook with.
Coconut Oil
Coconut oil is another healthy fat that you can include in your diet. Even though coconut oil is high in saturated fat, it is still good for you. It has medium chain fatty acids. Studies have shown that medium chain fatty acids can boost your metabolism.
Full-fat Yogurt
Full-fat yogurt is high in probiotics. The probiotics can improve your digestive health as well as reduce the risk of heart disease. It can also protect you from obesity.
