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High-fat foods are often considered not good for he alth. However, did you know that high-fat foods are not always bad for the body and are actually he althy? Come on, find out what high fat foods are good for he alth
Fat is one of the most important nutrients for the body. The body requires a certain amount of fat from food as an energy source and helps the process of absorption of other nutrients, such as fat-soluble vitamins.
It's just that, you still have to be wiser in eating high-fat foods, because not all fatty foods have he althy types of fat.
Recognizing Foods with He althy Fat Content
Unhe althy fatty foods are foods that contain a lot of bad fats, such as saturated fat, cholesterol, and trans fat. This type of fat is found in foods such as red meat, chicken skin, full cream milk, to fast food or processed foods such as french fries, ice cream, and biscuits.
However, you don't need to avoid all fatty foods. There are many high-fat foods that contain he althy fats and are good for he alth, including:
Fish includes high-fat foods that are good for he alth because they contain polyunsaturated fats and omega-3 fatty acids. This type of fat is good for consumption to maintain heart and brain he alth and repair damaged body cells.
Various he alth researches have proven that people who regularly eat a he althy diet, including increasing their intake of omega-3 fatty acids, have a lower risk of developing several diseases such as heart disease and Alzheimer's disease.
Several types of fish that contain lots of he althy fats, including sardines, tuna, snapper, salmon, and tuna.
Some people are reluctant to eat eggs because egg yolks contain saturated fat and high cholesterol. However, several studies have proven that egg consumption does not pose a he alth hazard, as long as the number of eggs consumed is not excessive.
Eggs do contain saturated fat, but they also contain he althy omega-3 fats and are high in protein and minerals. The nutritional content of eggs makes this food he althy for consumption. Regular consumption of eggs is even believed to be good for heart, brain and eye he alth.
Avocados contain a lot of oleic acid or monounsaturated fat which is good for heart he alth. A study showed that the monounsaturated fat contained in avocados can lower bad cholesterol (LDL), if consumed in sufficient quantities.
In addition, avocados also contain other nutrients such as fiber, potassium, folate, iron, vitamin A, and vitamin E.
Nuts are rich in fat, vitamin E, B vitamins, magnesium, fiber, and protein. The type of fat contained in nuts is he althy fat. For example, walnuts contain omega 6 fatty acids or linoleic acid which are good for heart he alth.
Research shows that people who eat nuts tend to have a lower risk of obesity, heart disease, and type 2 diabetes.
In addition to walnuts, nuts that are recommended as he althy high-fat foods are almonds, hazelnuts, soybeans, peanuts, and cashews.To be he althier, you can eat processed nuts without a lot of added s alt, sugar and oil.
5. Dark chocolate
Dark chocolate is one type of high-fat food. In addition to fat, dark chocolate also contains fiber and various minerals such as iron, magnesium, manganese, and copper. Dark chocolate is also rich in antioxidants.
Various studies have proven that regular consumption of pure (unsweetened) dark chocolate can reduce the risk of heart disease. Dark chocolate can also maintain brain he alth and function as well as maintain he althy skin.
When you want to eat dark chocolate, choose chocolate that does not contain sweeteners or added sugar.
6. Pure olive oil
Pure olive oil is often used for cooking or as a salad mix. The fat content in virgin olive oil is monounsaturated oil which is good for he alth.
Consuming virgin olive oil in the right levels can reduce the risk of heart disease. In addition, the fat content in olive oil can also reduce the risk of plaque formation in blood vessels due to bad cholesterol (LDL) in the body.
When eating high-fat foods, you are also advised to eat fiber foods. Fiber will help the body digest high-fat foods and help with constipation.
Consuming high-fat foods from the he althy fat group is one way to maintain good body he alth. However, if you have certain he alth problems, you should consult a nutritionist first before consuming high-fat foods.
This is important so that the doctor can determine what types of high-fat foods you can consume and how many portions.