According to Healthline - Fat is sometimes labeled as bad because it contributes to weight gain and is harmful to the heart. In fact, there are good sources of fat that are very beneficial to the health of the body if consumed regularly.
12 delicious sources of fats that are good for your health
From avocados to cheese, here are some examples of good fats that you should be consuming.
One of the foods that contain good fats is avocado.
Unlike most fruits that mainly contain carbohydrates, avocados have the main content of fats that are good for health.
The fat contained in avocados is monounsaturated fatty acid (oleic acid), which is also found in olive oil.
The fat content in avocados is estimated to be around 77 percent of the total calories. Despite being high in fat, a number of studies have found that individuals who consume avocados are less likely to be obese and have less abdominal fat.
2. Extra virgin olive oil
One of the fatty foods that is often used for frying or as a salad accompaniment is extra virgin olive oil.
This high-fat food also contains vitamin E, vitamin K, and antioxidants that are good for health.
The antioxidants in olive oil are considered beneficial in fighting inflammation and preventing bad cholesterol (LDL) from being oxidized.
Next, an example of a food that contains good fats is fish.
Some types of fish are classified as fatty fish because they are high in omega-3 fatty acids, which are good for the heart.
The types of fatty fish that you can consume are salmon, mackerel, and herring.
Some studies reveal that people who consume fish regularly tend to be healthier when compared to people who never or rarely consume fish.
Eating fish is also believed to reduce the risk of heart disease, dementia, and depression.
4. Whole egg
Eggs are a good source of fat
Whole eggs (white and yolk) are a source of good fats.
Eggs are a foodstuff that contains good fats. The egg in question is the whole egg, not just the white or yolk.
Some people often avoid egg yolks because they are considered to contain high cholesterol.
In fact, some studies state that the cholesterol content in egg yolks does not have much effect on the body.
Meanwhile, eggs eaten whole can provide a variety of nutrients, such as healthy fats, protein, vitamins, minerals, and antioxidants.
The choline content of eggs also has the potential to bring benefits to the brain.
5. Dark chocolate
Did you know that dark chocolate is a good source of fat?
Not only does it contain good fats, but it's also packed with iron, magnesium, copper, and manganese, which are good for your health.
It also contains antioxidants that are good for the heart as they contribute to controlling blood pressure and preventing LDL cholesterol from oxidizing.
As one of the most popular dairy products, cheese is a source of fat that is enriched with a wide range of nutrients.
The fatty acids in cheese have been linked to various health benefits, such as lowering the risk of type 2 diabetes.
This good fat food is also a good source of calcium, vitamin B12, phosphorus, selenium and protein.
7. Chia seeds
Apart from avocados, plant-based foods that are a source of fat are chia seeds.
Make no mistake, seeds whose texture can expand when exposed to water contain about 9 grams of fat in every 28 grams.
Meanwhile, the biggest calories contributed by chia seeds come from their fat content.
Most of the fat in chia seeds is alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is good for heart health.
8. Flax seed
Flax seed is a source of plant-based fat that should not be underestimated.
Most of the fat contained in flax seeds is unsaturated fat, which is good for your health.
Just like avocados, this good-fat food is packed with omega-3 fatty acids and fiber.
In 100 grams of flax seeds, there are 27.3 grams of fiber and 42.2 grams of fat.
Citing a study published in the American Journal of Physiology, flax seeds are known to lower cholesterol, prevent high blood pressure, and regulate heart rhythm.
Tofu is also classified as a food that contains healthy fats.
This high-protein food is a good source of monounsaturated and polyunsaturated fats.
In 100 grams of tofu, you can get more than 4 grams of good fat.
On the other hand, in the same portion, tofu also contains 10 percent of the nutritional adequacy number (RDA) of calcium and 11 grams of protein.
10. Full-fat yogurt
Full-fat yogurt is a source of animal fat made from milk.
Not only that, it also comes with probiotics that are good for the health of the digestive system.
According to a study published in The American Journal of Clinical Nutrition, full-fat yogurt has no negative health effects when compared to fat-free or low-fat yogurt.
Nuts are an example of healthy fats that we often consume.
They contain good fats, protein, fiber, vitamins, minerals, antioxidants, and phytosterols that can potentially prevent cardiovascular disease (heart and blood vessels) and type 2 diabetes.
A 5-year study involving 373,000 participants in The European Journal of Nutrition reported that people who consume nuts regularly have a lower risk of obesity and weight gain.
For comparison, 28 grams (1 oz) of almonds contain 14.1 grams of fat. Meanwhile, the same amount of Brazil nuts and walnuts contain 19 grams and 18.5 grams of fat, respectively.
It's a good idea to choose nuts that aren't sprinkled with salt to reap the benefits of their good fats.
12. Soy products
Soy products are also among the foods that are high in fat.
These foods are not high in saturated fats, but are supplemented with polyunsaturated fats that are good for the heart.
A recent study released in the journal Circulation showed that soybeans are believed to reduce the risk of coronary heart disease.
They even contain all nine essential amino acids that are good for health.
There are many processed soy products that can be consumed, ranging from milk, tofu, tempeh, to miso.
Although the various sources of fat above are considered good for health, you should not consume them in excess.
Consume them moderately and accompany them with other healthy foods, such as vegetables and fruits, while increasing physical activity.
As much as possible, avoid or reduce foods that contain saturated or bad fats, such as the fatty parts of red meat (beef, mutton, pork), chicken skin, high-fat dairy products, butter, ice cream, coconut and palm oil, and lard.
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