We all know that is a good thing to introduce healthy fats in our daily menu. Rich foods help your body absorb fat-soluble vitamins faster, are nourishing and healthy for the heart. So what foods high in fat should we eat?
Here are 10 foods rich in fats that are incredibly healthy and nutritious.
1. AvocadoAvocado is one of the super-food. Half an avocado has about 23 grams of fat, but it is mostly monounsaturated fat (the one that is healthy for the heart). Avocado is different from most fruits. While most fruits contain carbohydrates, avocado is full of fat. In fact, avocado contains about 77% fat by calories, which makes it even richer in fat than most foods of animal origin.
2. CheeseCheese is incredibly nutritious. Cheese often receives negative feedback, because it is a food with a high fat content, especially cheeses countries, with saturated fat, and parmesan (containing 27% fat, of which 17% is saturated fat). Cheese has more saturated fat than plant-based foods, this providing a lot of other nutrients. A whole cup of milk is used to produce a single thick slice of cheese. It is a wonderful source of calcium, vitamin B12, phosphorus and selenium, protein (6.7 g in one thick slice) and contains many other nutrients.
3. Dark ChocolateDark chocolate is one of those rare even healthy foods that taste incredibly delicious. A piece of 30 g contains about 9 grams of fat. While 5 of these grams are saturated (the least healthy), dark chocolate also contains some healthy fats, besides many other beneficial ingredients. Look for chocolate with cocoa content of at least 70% and most high content of flavonoids, which act as antioxidants.Specialized studies show that people who eat chocolate 5 or more times a week were 50% less likely to die from heart disease compared to people who do not eat dark chocolate.
4. Black olivesA cup of black olives has 15 grams of good fats, monounsaturated. Moreover, whatever you like olive variety, all contain many other beneficial nutrients such as hydroxytyrosol, a phytonutrient that has been associated with cancer prevention. Even with all the benefits, you should be aware of the amount of olive oil we consume, because they are high in sodium. Eat five large or 10 small olive, which is ideal portable.
5. Fatty fishSalmon, trout, sardines, herring and mackerel are some of the foods that people agree the like are healthy. Fatty fish contains omega-3 fatty acids, high quality protein and plenty of important nutrients. Studies show that people who eat fish tend to be more healthy, with a lower risk of developing heart disease, depression, dementia and all sorts of other common diseases. Liver oil supplements fish can be useful if you can not or do not want to eat fish. Cod liver oil is best, contain omega-3 and vitamin D.
6. NutsNuts are incredibly healthy. They are rich in healthy fats, vitamin E, magnesium and fiber and is a good source of vegetable protein. Studies show that people who eat nuts tend to be healthier and have a lower risk of developing various diseases. These include obesity, heart disease and type 2 diabetes.Healthy Nuts include almonds, walnuts usual, macadamia nuts and more.
7. butter from cows fed on grassWho would have thought that the butter is healthy? Butter is almost pure fat, of which more than half is saturated. It was demonized in the past, but now returns as a healthy food. Butter, especially the milk obtained from cows fed grass contains important nutrients such as vitamin A and K2, butyrate and conjugated linoleic acid, bioactive fatty acids that have been associated with many health benefits.In many countries consuming high-fat cheese from milk from cows fed on grass. It is believed that diminishes the risk of heart disease. Remember that healthy butter is derived from milk from cows fed on grass!
8. TofuTofu is very rich in fat, but has no low fat. A small portion of 80 g of tofu greatly, contains 6.5 g of fat and about 1 g saturated fat, but this is the natural fat obtained from soybeans. No wonder tofu is considered a healthy food. It is a good source of protein for anyone who wants to try a meatless meal.
9. virgin olive oilExtra virgin olive oil has many health benefits and contains many essential vitamins such as E and K. It is rich in powerful antioxidants that fight inflammation, and help protect low-density lipoprotein particles in their blood against oxidation. It has been proven to reduce blood pressure, improve cholesterol markers and has many benefits related to the risk of developing heart disease.
10. Yogurt with unsaturated fatsYogurt true, unsaturated fat is incredibly healthy, because it has the same important nutrients as cheeses with high fat. It is rich in healthy probiotic bacteria, which can have strong positive effects on your health. Choose wisely when you buy yogurt, reading labels, because many yogurts are loaded with sugar, even if it contains more fat. Studies show that yogurt can lead to major improvements in digestive health and may even help fight heart disease or obesity.
