THE 12 FOODS HIGHEST IN LIPIDS (HEALTHY FATS) - NUTRITION - 2024

Some of the foods richest in lipids are avocado, nuts, black olives, flaxseeds, dark chocolate, Parmesan cheese, whole eggs, fatty fish and others that I will mention below.

Fats have been demonized in recent years. However, the key to good nutrition is not in the quantity, but in the quality and proportion of the fats that we obtain through food.

Ideally, you need to eat monounsaturated and polyunsaturated fats, balancing omega 6 and omega 3 fats. For now, these two types of fats are considered the healthiest fats to eat on a daily basis. You can find saturated fats in some of the foods on the list, but they are fats that you should choose instead of processed ones.

The foods that I will discuss below are part of a healthy diet, but they should be consumed in moderation, about two to three times a week. In case you increase your fat intake, try to decrease your total carbohydrate intake.

Foods rich in healthy fats

1- Avocado

Avocado is a fruit from a botanical point of view. A medium avocado has about 23 grams of fat, but it is mostly monounsaturated fat (the kind that is healthy for your heart).

Additionally, a medium avocado provides 40% of your daily fiber needs, is naturally free of sodium and cholesterol, and is a good source of lutein, an antioxidant that can protect your vision.

While there is no need to eat a whole avocado on one plate, try to enjoy this food in place of those that are higher in less healthy fats. You can have a slice of medium avocado to replace mayonnaise on your sandwich, butter on your toast, or sour cream on your baked potato.

2- Nuts

Whether it's pecans, pistachios, cashews, almonds, or peanuts (which are technically a legume), these high-fat snacks provide healthy plant-based monounsaturated fats, plus omega-3 fatty acids, vitamin E, and fiber. Don't let the 45 grams of fat per cup (on average) keep you from adding this food to your diet.

All you need to do is eat a ¼ cup serving per day to reap the benefits. Research has shown that people who eat nuts as part of a heart-healthy diet can lower their LDL (bad) cholesterol.

Additionally, nuts appear to reduce the risk of blood clots that cause heart attacks, as well as improve the health of the arterial wall. You can include the nuts in your diet either raw or toasted or enjoy two tablespoons of butter of your favorite nut.

3- Black olives

One cup of black olives has 15 grams of fat, but again, it's mostly monounsaturated fat. Also, no matter which variety of olives you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, a phytonutrient that has long been a key component in cancer prevention.

New research shows that this phytonutrient can play a very important role in reducing bone loss. And if you suffer from allergies or other inflammatory conditions, olives can be a great snack, as recent research suggests that olive extracts work as antihistamines at the cellular level.

Even with all of these advantages, it is important to be aware of your serving size as olives can be high in sodium. A total of 5 large or 10 small olives is a perfect portion.

4- Flax seeds

One cup of flaxseed provides 48 grams of fat, but it is all healthy, unsaturated fat. Best of all, you only need 1-2 tablespoons to reap the benefits.

Flaxseed is a great source of omega-3 fatty acids, which have been shown to reduce inflammation and play an important role in heart and brain health, making flaxseed a great ally for vegetarians (or those who don't) they eat fish).

Furthermore, flaxseed contains up to 800 times more lignans than other plant foods. These plant nutrients are plant estrogens and have antioxidant properties, and research suggests that they may help prevent certain types of cancer.

Last but not least, flaxseed contains both insoluble and soluble fiber, so it can both help you feel full longer and eat less, as well as lower cholesterol and promote heart health.

Try mixing a tablespoon of flaxseeds in the morning or afternoon with the yogurt to get the benefits more easily!

5- Dark chocolate

A 30 gram block (about 3 fingers) of dark chocolate is equivalent to one serving and contains approximately 9 grams of fat. While 5 grams is saturated (the least healthy kind), dark chocolate also contains some healthy fats, as well as many other benefits.

Try to maintain a cocoa content of at least 70% to obtain the highest levels of flavonoids, which act as antioxidants. And did you know that a one-ounce serving of dark chocolate also has 3 grams of fiber? That is why it is a complete food and worth adding to your diet.

In this article you can learn about other benefits of dark chocolate.

6- Parmesan cheese

Cheese often gets a bad rap for being a high-fat food, especially if it's hard like Parmesan cheese. While it is true that cheeses provide more saturated fat than plant-based foods (especially Parmesan, which contains 5 g of saturated fat per ounce), they provide plenty of other nutrients as well.

In fact, this cheese tops the cheese charts in terms of its bone-building calcium content, providing nearly a third of your daily calcium needs.

It also has more protein than any other food, even including meat and eggs on that list!

7- Whole eggs

Using whole eggs can be considered unhealthy because the yolks are rich in cholesterol and fat. A single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Also, 62% of the calories in whole eggs are from fat.

However, new studies have shown that the cholesterol in eggs does not affect the cholesterol in the blood, at least not in most people. In this way, it is one of the most nutrient dense foods on the planet.

Whole eggs are actually rich in vitamins and minerals. They contain a little bit of almost all the nutrients we need. They even contain powerful antioxidants that protect the life, and plenty of choline, an essential nutrient for the brain that 90% of people do not get in adequate form.

Eggs are also an ideal food for weight loss. They are very filling and high in protein, the most important nutrient for weight loss. Despite being high in fat, those who substitute eggs for a traditional cereal-based breakfast end up eating less and losing weight.

The best eggs are those from grass-fed animals, as they contain the highest amount of omega-3 fatty acids. Of course, do not throw the yolk, which is where almost all the nutrients are.

8- Fatty fish

One of the few foods of animal origin that a large part of the population recognizes as healthy food is fatty fish; salmon, trout, mackerel, sardines and herring.

These fish are packed with omega-3 fatty acids, high-quality protein, and all kinds of important nutrients.

Research has shown that people who eat fatty fish frequently have better health, greater longevity, and a lower risk of developing cardiovascular and cerebrovascular diseases.

If you can't or don't eat fish, you can take a fish oil supplement. Cod liver oil is best as it contains all the omega-3 fats you need, as well as loads of vitamin D.

9- Chia seeds

Chia seeds are generally not recognized as high-fat foods. However, one ounce (28 grams) of chia seeds actually contains 9 grams of fat.

Considering that almost all of the carbohydrates in chia seeds provide fiber, most of the calories in chia seeds actually come from fat.

In fact, taking calories into account, chia seeds contain around 80% in the form of fat. This makes them an excellent high-fat plant food.

Also, most of the fats present in chia seeds consist of the heart-healthy omega-3 fatty acid called ALA (alpha linolenic acid).

Chia seeds can also have numerous health benefits, such as lowering blood pressure and anti-inflammatory effects. They are also incredibly nutritious and contain many minerals.

10- Extra virgin olive oil

Another fatty food that almost everyone agrees is healthy is extra virgin olive oil. This fat is an essential component of the Mediterranean diet, which has been shown to have health benefits.

Extra virgin olive oil contains vitamins E and K, as well as powerful antioxidants. Some of these antioxidants can fight inflammation and help protect LDL particles in the blood from oxidation.

It's also been shown to lower blood pressure, improve cholesterol markers, and have all kinds of benefits related to heart disease risk.

Of all the healthy fats and oils in the diet, extra virgin olive oil is the best.

In this article you can learn about other benefits of olive oil.

11- Coconuts and coconut oil

Coconut and coconut oil are the richest sources of saturated fat on the planet. In fact, approximately 90% of the fatty acids present in them are saturated.

Even so, populations that consume coconut in a large proportion and regularly have a low prevalence of heart disease, and even maintain excellent health.

Coconut fats are actually different from most fats, consisting largely of medium chain fatty acids. These fatty acids are metabolized differently, they go directly to the liver where they can be converted into ketone bodies.

Research has shown that medium-chain fatty acids have the ability to reduce appetite by preventing excess calorie consumption, and can stimulate energy metabolism.

Many studies show that medium chain fats may have benefits for those suffering from cerebrovascular diseases, and have also shown efficacy in reducing belly fat.

12- Whole yogurt

Whole yogurt has the same important nutrients as other high-fat dairy products.

But it also has probiotic bacteria in its composition, which have powerful effects on health. Probiotic bacteria help strengthen the immune system of the gut and prevent infections. They also promote the absorption of nutrients such as calcium and vitamin D.

Studies show that yogurt helps maintain the health of the digestive tract, and can be helpful in preventing cardiovascular disease and obesity. Just make sure you choose your whole yogurt well and read the label.

Unfortunately, many of the yogurts found in stores are low in fat, but with added sugar as a replacement. Avoid yogurts with fruits or those that come with other additives such as processed cereals. The best option for your metabolism is natural yogurt, without flavorings or sugar or sweetener.

It is an excellent option not only in sweet dishes but also in salty ones and you can use it as a replacement for cream or spreadable cheese.

In this article you can learn about other benefits of natural yogurt.

References

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