Not always high-fat foods bring bad effects on health. Because, as long as you eat healthy, high-fat foods, you can get a variety of benefits for your body. Consumption of fat becomes an important part of maintaining health. Because fat is the main energy source besides carbohydrates and protein. Consumption of fatty foods is also beneficial in the process of absorption of some vitamins and minerals that the body needs. It's just that, in consuming high-fat foods, you must be wiser. Because several types of fats are good for health and some are not.
Get to know foods with healthy fat content
The fat content found in foods is fairly diverse. Some contain bad fats and some contain healthy fats. What is said bad fat is saturated fat and trans fat. This type of fat is found in foods such as red meat, chicken skin, various dairy products, eggs, french fries, pizza, and biscuits.
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| High Fatty Foods Good for Health |
Meanwhile, unsaturated fats are considered healthy fats that are good for health. Some types of healthy, high-fat foods include:
Fish
Fish included in high-fat foods that are good for health. The high content of omega 3 fatty acids in fish is important for the health of the body and brain so that adequate consumption of fish can make the brain work more optimally. The content of omega 3 fatty acids is also closely associated with a reduced risk of stroke, heart attack, and Alzheimer's. To get healthy fats in fish, consume fish that do not contain high levels of mercury, such as salmon, sardines, cob, snapper, and tuna.
Avocado
The calories contained in avocados are 77% derived from fat. However, the fat contained in avocados is a monounsaturated fat that is good for heart health. According to one health institution in the United States, the monounsaturated fat content found in avocados can reduce levels of bad cholesterol (LDL) if consumed in sufficient quantities. Also, avocado benefits that can also be obtained are mineral content, phytonutrients, folate, fiber, iron, potassium, lutein, beta carotene, and vitamin E.
Beans
Nuts are rich in fat, vitamin E, magnesium, fiber, and vegetable protein that the body needs. The types of fat contained in nuts are also classified as healthy fats that are good for health. For example, walnuts that contain omega 6 fatty acids called linoleic acid. This fat is good for heart health. Research says people who consume nuts tend to be healthier and have a lower risk of suffering from obesity, heart disease, and type 2 diabetes. In addition to walnuts, the recommended nuts are almonds and macadamia nuts. It's best to choose a processed bean product without added salt, sugar and oil.
Dark Chocolate
Dark chocolate is a delicious high-fat food. Apart from fat, dark chocolate also contains fiber and various minerals such as iron, magnesium, manganese, and copper. This type of chocolate is also very rich in antioxidants. According to research, consumption of dark chocolate about five times per week can reduce the risk of death from heart disease. Dark chocolate can also improve brain function and protect skin from the sun. However, make sure the dark chocolate consumed is of good quality and does not contain a lot of mixture.
Pure olive oil
The next high-fat food is pure olive oil. The fat content found in pure olive oil is monounsaturated oil which is good for health. Consumption of pure olive oil in the right levels can reduce the risk of heart disease. Also, the fat content in olive oil can also reduce the risk of plaque formation due to bad cholesterol (LDL) in the body.
When consuming high-fat foods, it is also advisable to eat fibrous foods. Fiber will help the body digest high-fat foods and help with constipation.
Eating high-fat foods from healthy fat groups is one way to maintain good health. However, consult with your doctor or nutritionist first if you have special conditions, before consuming high-fat foods.
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