Healthy high fat foods have always been one of the main topics of discussion when it comes to talking about nutrients and the best possible way to make our diet healthier and more sustainable. Well, healthy high fat foods make your food tastier and better when it comes to nutrients. Until a few years ago when keto wasn’t such a mainstream diet, people never really considered a high-fat diet to be a preferred option. Going for high protein, and the low carb was their most lovable option, but now that the results of including high-fat food in your diet are quite evident, people are shifting towards a diet that gives them fruitful results for a longer period, and a healthy high-fat diet is one of them.
Fats are very important in improving our health, it helps in overall cell growth and also target the growth of brain cells and improve digestion. Foods which are rich in healthy fats, also keep us full for a longer time, and therefore they are part of most diets. But what is the food which you actually should take up, or the combination of different foods, when mixed becomes a great combo of highly nutritious healthy food?
Let us give you the top 8 food, under this category:
1. Avocados:
Avocados, yes the one that is always popular for how versatile they are used. Be it just consuming them as plain, directly scooping from the cover itself or using it in multiple ways, mashed, or toasted. Avocados are a great source of healthy fat, as one avocado roughly contains around 21 grams of fat and 9 grams of fiber.
Following a healthy diet is considered boring but not when you are fully aware of how fun it could be, because eating healthy and clean can be a lot tastier, only if you will give yourself a chance.
2. Walnuts:
Even fats contain multiple elements which are responsible for improving the overall richness of fats. A few of them are omega 3 and omega 6 fatty acids, and walnuts are a great source of that! They are also highly rich in copper and manganese and overall provide 21 grams of fat.
There are multiple ways to consume walnuts, if you want to have it as a midday snack, it’s good but if you want to combine it as oatmeal or in a cake for that cracky taste, go for it as well.
3. Cheese:
Who thought that the one thing you always craved but couldn’t have because of thousands of assumptions would be intentionally in your diet someday?
Well, Cheese has an abundance of nutrients like vitamin B12, protein, calcium, selenium and phosphorous. It has almost the same amount of protein as a glass of milk, i.e 6 grams of protein.
And no, to break your myth, cheese does not contribute to increasing your heart disease, as it was considered to be like any other high-fat dairy product.
4. Almonds:
One of the greatest sources of natural healthy fats is nuts. Almonds are one of them, having 15 -18 grams of fats in 1 serving is more than enough, but in addition, they are packed with vitamin E.
Consuming almonds is very easy and so to get them. You can easily find them in any nearby store around you and can enjoy them roasted, or in a bowl of cereal, either way, you will be filled with healthy high fats.
5. Whole eggs:
Undoubtedly, the white portion of the egg is an excellent source of protein but don’t forget to take the yellow yolks for granted. They are highly rich in fat and the cholesterol of eggs doesn’t have any negative effect on our blood, and overall in our body.
Not only this, eggs are highly rich in vitamins and minerals as well. It also has some very rare nutrients like choline, a very essential one for the function of the brain. And a whole egg contains around 27% of it. So, it is indeed a win-win situation for you.
6. Ground Flaxseed:
Flaxseeds, yes the ones which you might already be consuming if you’re on the path of your fat loss journey or in general to build a healthy lifestyle. But if you have been living under the rock, and have not heard about flaxseed, then here we are. Well, flax seeds have tons of omega-3 fatty acids which in total provide around 7-8 grams of fat per ounce.
It not only helps you inculcate healthy fats but also improves your overall digestive system because it is quite rich in fibre, which helps in regulating your blood sugar too.
You can have their empty stomach with water, the first thing in the morning for much better gut health or can utilise them via preparing an oatmeal-rich nutritious smoothie or in your yoghourt.
7. Fatty Fishes; Salmon:
Fishes are generally a great source of healthy fats only. And oily fish like Salmon are a treat from nature to us, it has an abundance of omega-3 fatty acids, and no matter how you’re consuming it, be it raw, baked or smoked, it will roughly have around 11 grams of fat.
Though, anything in large amounts is not good for anyone, so consume it wisely, even if it is the healthiest thing. Consuming salmon twice a week is an ideal way, but you can go and see what and how much suits you.
8. Tuna:
Now that we are mentioning Fish, we cannot miss one of the most affordable, highly nutritious fish, i.e Tuna. It is yet another fish packed with omega 3 and overall serves around 5 grams of healthy fats, which is great considering how anybody can easily consume it with its cost.
Including tuna in your meals is so easy and fun, you can have Tuna salad or a sandwich and even tuna burgers or tuna steaks will do the work.
9. Tofu:
Why should non-vegetarians have all the fun? Well, we have one of the great vegetarian options for healthy high fats, i.e Tofu. vegetarians love it and vegans adore it, so it has to be in our top 10 list of healthy high-fat food. It is not only one of the major sources of healthy fat but is also a plant-based source of protein, which makes it extra special.
Having 4 grams of healthy fats in 3 ounces of it makes it lovable by everyone, and also has tons of ways to inculcate it in your diet. It just depends on how you want to consume it.
We hope you now have a clear idea of why and how to include healthy diets in your diet. All the above-mentioned healthy high fat foods items are easily accessible, and to consume.
