Myth: Eating fat will make you fat. In fact, picking the right kind of fat is one of the most important steps in losing weight. The only kind of fat that’s bad for you is trans-fat, which includes fast foods, frozen dinners, and processed goodies. Earn an A+ in health by consuming these seven healthy-fat foods below.
Saturated Fats
1. Red Meat
It all depends on where your red meat comes from. Grass-fed beef is naturally leaner, serves up less fat and fewer calories than meat made from conventionally raised cows, and contains higher levels of omega-3 fatty acids, which are known to reduce the risk of heart disease.
2. Cheese
Despite cheese’s rotten reputation, the high-fat dairy product is actually incredibly nutritious. An entire cup of milk is used to produce a single thick slice of cheese. It is a great source of calcium, vitamin B12, phosphorus, and selenium. Cheese is also rich in protein – one thick slice contains 6.7 grams of protein, the same as a glass of milk. The powerful fatty acids comprised in cheese have been linked to all sorts of benefits including reduced risk of type 2 diabetes. Which is why we’re having pizza with extra parmesan for lunch today!
3. Dark Chocolate
Dark chocolate is very high in fat with fat around 65% of calories; however, it is also loaded with nutrients and antioxidants. The bittersweet chocolate is 11% fiber and contains over 50% of the Recommended Dietary Allowances for iron, magnesium, copper, and manganese. Be sure to choose quality chocolate with at least 70 % cocoa.
Polyunsaturated
4. Salmon
This fatty fish is loaded with important nutrients like heart-healthy omega-3 fatty acids and high quality proteins. Eating fatty fish is linked to improved health and a lower risk of heart disease, depression, dementia, and all sorts of common diseases.
5. Seeds
Seeds are fundamental high-fat foods to add to your diet. Flax seeds are packed with fiber, antioxidants, and essential omega-3 fatty acids and work well in smoothies. Pumpkin seeds also contain antioxidants and 50% of your recommended intake of magnesium. Sunflower seeds are rich in amino acids as well as antioxidants.
Monounsaturated
6. Avocado
Have no fear of this wonder fruit’s fats – avocados contain protein, fiber, and oleic acid, which can actually help quiet feelings of hunger.
7. Nuts
Though nuts are calorically dense, they are high in fiber, a good plant-based source of protein, contains vitamin E, and loaded with minerals such as magnesium. Studies show that people who eat nuts have a lower risk of obesity, heart disease, and type-2 diabetes.
Go ahead and enjoy these fatty foods, guilt free, but remember that when it comes to high-fat foods, even those that contain nutrients, portion control is your best friend.
