High fat foods have a bad reputation as fattening and bad for you. But while some high fat foods, such as animal fats, trans fats and fried foods may not be good for your health, it’s quite a lot of healthy fat foods that will help you lose those few extra pounds and gives you all the essential fatty acids that your body needs .
Almonds are a good source of monounsaturated fats, which can help reduce cholesterol levels, and can help with weight loss. They are high in protein and contain almost no carbohydrates. They are a good source of vitamin E, iron, zinc, potassium and magnesium. They are also a high fiber food. Phytochemicals beta sisterol stigmasterol and campesterol’s almonds and clinical studies have shown that these substances contribute to a healthy heart.
Salmon is an excellent source of omega-3 fatty acid. Omega-3 keeps your heart healthy, make the brain work properly, stop inflammation, helps blood circulation and keep blood sugar levels stable. Salmon is a good source of protein, with a three-ounce serving provides 18 grams of protein. Salmon also contains good levels of selenium, vitamin B12 and niacin.
Although avocados are high in fat, this is monounsaturated variety, particularly oleic acid. Oleic acid is an omega-9 fats, also found in olive oil and macadamia nuts. Studies have shown omega-9 lowers cholesterol levels, and those who eat regularly has been found to have a lower incidence of cancer and diabetes. Avocados also contain good levels of antioxidants lutein, which is important for eye health.
Coconut is another good source of heart-healthy fats. Although this is technically saturated fat, it is a medium-chain triglycerides. This means it is very different from the long chain saturated fats. The body uses this type of fat for quick energy, rather than storing it. About 50 percent of the fat in coconut is lauric acid, which is antibacterial and antifungal. Coconut also contain good levels of fiber, potassium and magnesium.
Olive oil is a staple in the Mediterranean diet, and studies have shown those who regularly consume oil olives have lower blood pressure and less prone to serious illnesses such as heart disease and some cancers. Olive oil is an omega-9 monounsaturated fat, and was high in compounds called phenols, which are powerful antioxidants.