15 FOODS HIGH IN HEALTHY (NATURAL) FATS - NUTRITION - 2024

The high-fat foods healthy are essential for a proper nutrition and have good physical and mental health. Normally, and mistakenly, fats (or lipids) are one of the first nutrients we associate with high cholesterol, high triglycerides, and heart health.

While it is true that an excess can cause not only weight gain, but also high levels of cholesterol, triglycerides and even diabetes, they should not be eliminated from our diet, as they are essential for the proper functioning of our body.

Fats originate from the diet, although some cells are capable of synthesizing them. They are the energetic nutrient par excellence since they give your body the energy it needs to work properly. They are also involved in the absorption of many vitamins (called fat-soluble: A, D, E and K), and fill adipocytes (fat cells) insulating your body from the cold.

A correct diet provides you with the essential fatty acids that your body cannot produce on its own and that it needs for brain development, to control inflammation and blood clotting.

Fats have 9 calories per gram, more than 2 times the number of calories from carbohydrates and proteins, which have 4 calories. That is why foods high in fat are called "fattening."

Saturated, unsaturated and hydrogenated fats

The quality of fats is measured according to the content of fatty acids they have, which can be saturated and unsaturated. You have already heard the recommendation several times that we have to choose a diet rich in established fats, avoiding saturated ones. Why? Because the latter raise the level of "bad" cholesterol, responsible for the risk of cardiovascular disease.

These fats are found mainly in animal products (butter, cheese, whole milk, ice cream, cream, and fatty meats) and in some vegetable oils (such as palm oil, coconut oil, and coconut oil). palmiche).

Eating unsaturated fats (which are divided into monounsaturated and polyunsaturated), instead of saturated fat, can help lower bad cholesterol (LDL).

To finish we have hydrogenated fats or trans fats, which are formed when vegetable oil hardens in a process called hydrogenation. These types of fats do not exist in nature and are harmful to health, because they can raise the levels of bad cholesterol in the blood and lower the levels of good cholesterol (HDL).

They are found in most commercial baked goods (fried donuts, cupcakes, and cookies), processed foods, and some margarines. For this reason, it is important to read the nutritional information labels on foods, which will help you know what types of fat they contain and in what quantity.

Now we are going to see which are the foods rich in unsaturated fats, so that you can start to introduce them into your day to day, transforming diet once again into a natural way of taking care of your health.

15 foods rich in healthy fats

1- Avocado

Avocado is a fruit that can lower cholesterol since it contains unsaturated fatty acids (12 gr.) Such as omega 3, 6 and 9.

These fats work by reducing, on the one hand, the synthesis of total cholesterol and bad cholesterol (LDL), and on the other, favoring the increase of good cholesterol (HDL). In this way, the nutrients it contains prevent cholesterol from depositing on the inner walls of the arteries, causing a reduction in blood flow.

In addition, avocado has fiber and antioxidant substances (vitamin E, vitamin C, vitamin B12, magnesium, manganese, etc.) that reduce the absorption of fats from food and prevent their oxidation.

Its regular consumption helps prevent cardiovascular diseases.

2- Hummus

It is a chickpea and sesame cream typical of North Africa. It offers nutrients such as calcium to the same extent as cheeses, but without providing its saturated fat. In fact, the fats they provide are few and those that exist are unsaturated.

3- sesame seeds

Sesame seeds are a source of vitamins A and E, and of the B complex, which are essential for red blood cells and for food metabolism.

They are also rich in minerals (such as manganese, calcium, iron, magnesium, phosphorus, potassium, zinc, copper and selenium), which strengthen our bones, contribute to the development of red blood cells, the maintenance of a strong immune system and maintain the water balance of the body.

Of all the seeds, sesame seeds contain the highest amount of plant phytosterols, the kernels help inhibit the absorption of cholesterol from the diet, and may help reduce the risk of developing certain types of cancer.

4- Flax seeds

Dietary fiber from flax seeds is wonderful for preventing blood lipid levels from spiking after a meal. For this reason they also modulate the level of appetite, helping to maintain a healthy weight.

Flaxseed has been cultivated for centuries and has been celebrated for its usefulness around the world. Even Hippocrates wrote about the use of flaxseed for the relief of abdominal pain. Its main health benefits are due to its rich content of alpha linolenic acid (ALA), dietary fiber, and lignans.

The essential fatty acid ALA is a potent anti-inflammatory, which decreases the production of agents that promote inflammation and the blood levels of C-reactive protein (CRP), a biomarker of inflammation. Through the actions of ALA and lignans, flaxseeds can help reduce the risk of cancer in humans.

They are also rich in phytoestrogens, which help stabilize hormone levels, reducing problems associated with PMS and menopause, and reducing the risk of developing breast and prostate cancer.

The fibers contained in these seeds promote intestinal function, reduce cholesterol levels in the blood and the risk of heart attack. Ground flaxseeds provide more nutritional benefits than the whole seed because in this way it is easier for our body to assimilate the omega 3 fatty acids that are contained within.

5- Chia seeds

These seeds are among those with the highest amount of fat (30 grams contain 10 grams of fat, meaning that one third of each seed is composed of fat). Most are unsaturated, like α-linolenic acid and omega-3 acids.

Several studies have shown that chia seeds promote a reduction in bad cholesterol levels, tension and inflammation.

These seeds, apart from good fats, are also a good source of minerals such as magnesium, phosphorus, calcium, potassium and iron. For this reason, it is undoubtedly a perfect natural integrator that we can add to our daily diet.

6- Olives

Olives have a good amount of monounsaturated fat, which, as I explained before, is related to the balance of sugar levels, the reduction of bad cholesterol, and with lower risks of suffering from cardiovascular diseases.

7- Bitter cocoa

Dark chocolate is healthy, but only if you choose the right kind.

What has at least 70% cocoa, can be a good ally for your health as long as it is eaten in the correct measure. In fact, a 15-gram cube is the maximum we should consume for each serving.

Contains a high degree of antioxidants. Its fats are healthy and similar to those found in olive oil and avocados. Among its benefits, the ones that are most worth remembering are: a reduction in bad cholesterol.

8- Virgin and extra virgin olive oil

Extra virgin olive oil is 98% fat. Of all of them, the most abundant in extra virgin olive oil is oleic acid, a polyunsaturated fatty acid, which has enormous beneficial properties for the human body, especially in the cardiovascular and liver field.

In addition, extra virgin olive oil has other components that, although it has them to a lesser extent, are no less important. Among them are polyphenols that act as antioxidants on the body.

Extra virgin olive oil is rich in vitamins, especially E and A, which contribute to the maintenance of soft tissues and bones, a good development of sight, and the prevention of infections.

It also contains vitamin D, which regulates the absorption of calcium by the bones, and vitamin K, which is involved in blood clotting and the generation of red blood cells.

You will be realizing that all these components give extra virgin olive oil characteristics that make it a unique element.

It is no coincidence that it was called "yellow gold" by the ancient inhabitants of the Mediterranean.

8- Walnuts

Walnuts are full of nutrients and other beneficial components for our health. Healthy fats, protein, and fiber aside, each type of nut is packed with its own special blend of vitamins and minerals.

Most walnuts contain useful amounts of:

- Vitamin E, a powerful antioxidant that neutralizes free radicals and prevents them from attacking healthy cells.

- Folic acid, important for the prevention of high levels of homocysteine ​​(an amino acid in the blood, another risk factor for heart disease).

- Magnesium, involved in the control of blood pressure.

Walnuts also contain a host of other beneficial compounds, such as plant sterols, phytoestrogens, and other phytonutrients, which can contribute to heart health by lowering bad cholesterol and raising good cholesterol.

Thanks to the presence of omegas 3 fats, they can also help reduce inflammation of the arteries, an early sign of heart disease. Walnuts are particularly rich in arginine, an amino acid that is used to produce nitric oxide, which in turn helps arteries and blood vessels to relax, dilate, and produce good blood flow.

A recent study found that a diet rich in nuts helps reduce arterial inflammation and may counteract the effects of a diet rich in saturated fat.

9- Almonds

Almonds are rich in monounsaturated fats, and vitamin E, which is an excellent antioxidant. Antioxidants help prevent free radical damage and have been shown to help reduce the risk of heart disease. Almonds are also rich in magnesium, thus helping to improve blood flow.

10- Sardines and anchovies

The sardine belongs to the group of blue and cold-water fish, which are crucial for cardiovascular health, as it is a very rich source of omega 3 fatty acids, which help reduce triglyceride levels, bad cholesterol, and fight the inflammation.

In addition, they help prevent clots, which reduces the risk of developing atherosclerosis or thrombosis.

The abundance of vitamin B6, present in sardines and also known as pyridoxine, makes this food highly recommended in cases of diabetes, depression and asthma, and can even help in the fight against cancer.

It also contains vitamin B12, so it fights digestive problems, as well as a high amount of vitamin D, which makes the consumption of this fish recommended to strengthen the skin and bones.

According to the American Journal of Clinical Nutrition, two servings of this fish a week help our brain.

11- Hake

Within the group of white fish you can find hake. This white meat has different nutrients that provide benefits against high cholesterol, such as heart-healthy fatty acids such as omega 3 acids.

On the other hand, it contains antioxidants such as selenium and magnesium, which prevent fats from oxidizing and depositing in the arteries. Also, do not forget that fish contains potassium that helps reduce blood pressure.

Therefore, it not only helps you control your hypercholesterolemia, but also reduces high blood pressure and obesity.

12- Tuna

Tuna is an excellent source of proteins of high biological value, vitamins and minerals. It has the advantage that it is low in saturated fat, and has a high content of Omega 3 fatty acids.

Its consumption fulfills important functions in the body: they carry fat-soluble vitamins (A, D, E, K) throughout the body, provide energy when the body needs it, promote the secretion of bile and the absorption of calcium, help to produce hormones sexual, protect and isolate the organs, help maintain the elasticity of the skin and regulate body temperature.

Among the vitamins we highlight:

- Vitamin A: important for maintaining good vision, as well as for maintaining healthy-looking skin and hair. On the other hand, it strengthens the body against infections by strengthening antibodies.

- Vitamin D: maintains strong bones and teeth.

- Niacin: necessary in processes of respiration and synthesis of fatty acids.

13- Salmon

Another food that we must keep in mind in the diet is salmon. It is one of the most fatty fish that exist, especially due to its high content of Omega-3 fatty acids, and monounsaturated and polyunsaturated fats.

In addition, it is a fish that has a very short life, which prevents it from accumulating too many heavy metals in its body.

14- Coco

Coconut is very rich in saturated fats, it is considered very healthy because 65% of them are medium chain triglycerides, which are not stored and are more easily metabolized for immediate energy. The remaining 35% is lauric acid, which has a great antimicrobial effect and helps to improve the immune system.

15- Quinoa

Quinoa is not more than a seed, but with unique characteristics as it can be consumed as a cereal, that is why we also call it pseudocereal. As such, quinoa provides most of its calories in the form of complex carbohydrates, but it also provides about 16 grams of protein per 100 grams and offers about 6 grams of fat in the same amount of food.

If we compare quinoa with most cereals, it contains much more protein and fat, although the latter are mostly unsaturated, highlighting the presence of omega 6 and omega 3 acids.

References

1. Livelli di Assunzione Raccomandata dei Nutrienti per la Popolazione Italiana (LARN) - Società Italiana Nutrizione Umana (SINU).
2. Jackson CL1, Hu FB1. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014 Jul; 100 Suppl 1: 408S-11S.
3. Ros E1. Nuts and novel biomarkers of cardiovascular disease. Am J Clin Nutr. 2009 May; 89 (5): 1649S-56S.
4. Carranza J1, Alvizouri M, Alvarado MR, Chávez F, Gómez M, Herrera JE. Effects of avocado on the level of blood lipids in patients with phenotype II and IV dyslipidemias. Arch Inst Cardiol Mex. 1995 Jul-Aug; 65 (4): 342-8.
5. USDA National Nutrient Database for Standard Reference Release 28 Basic Report 19904, Chocolate, dark, 70-85% cacao solids Report Date: February 19, 2016 10:55 EST
6. S. Food and Drug Administration. FDA.gov. Questions and answers regarding trans fats. Last updated: 7/28/14.