High-fat foods are often considered not good for health. However, did you know that high-fat foods are not always bad for the body and are actually healthy? Come on, know what high fat foods are good for health.
Fat is one of the most important nutrients for the body. The body requires a certain amount of fat from food as a source of energy 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 healthy types of fat.
Get to know Foods with Healthy Fat Content
Unhealthy 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, milk full cream, to fast food or processed foods such as french fries, ice cream, and biscuits.
However, not all fatty foods you need to stay away from. There are many high-fat foods that contain healthy fats and are good for health, including:
1. Fish
Fish includes high-fat foods that are good for health because they contain polyunsaturated fats and omega-3 fatty acids. This type of fat is good for consumption to maintain heart and brain health and repair damaged body cells.
Various health studies have proven that people who regularly follow a healthy diet, including increasing intake of omega-3 fatty acids, have a lower risk of developing several diseases such as heart disease and Alzheimer's disease.
Some types of fish that contain lots of healthy fats, including sardines, tuna, snapper, salmon, and tuna.
2. Eggs
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 danger to health, as long as the number of eggs consumed is not excessive.
Eggs do contain saturated fat, but they also contain healthy omega-3 fats and are high in protein and minerals. The nutritional content of eggs makes this food healthy for consumption. Consumption of eggs regularly is even believed to be good for heart, brain and eye health.
3. Avocado
Avocados contain a lot oleic acid or monounsaturated fats are good for heart health. A study shows that the monounsaturated fat contained in avocados can lower bad cholesterol (LDL) levels, if consumed in sufficient quantities.
In addition, avocados also contain other nutrients such as fiber, potassium, folate, iron, vitamin A, and vitamin E.
4. Peanuts
Nuts are rich in fat, vitamin E, B vitamins, magnesium, fiber and protein. The type of fat contained in nuts is healthy fat. For example, walnuts contain omega 6 fatty acids or linoleic acid which are good for heart health.
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 healthy high-fat foods are almonds, hazelnuts, soybeans, peanuts, and cashews. To be healthier, you can eat nuts that are processed without a lot of added salt, 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 health and function and maintain healthy 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 health.
Consumption of 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 overcome constipation.
Eating high-fat foods from the healthy fat group is one way to maintain good body health. However, if you have certain health problems, you should consult a nutritionist first before consuming high-fat foods.
This is important so that your doctor can determine what types of high-fat foods you can eat and how much of them.