In this post, I am going to show you the top 9 foods that are high in fat. This is an important post because there are so many people who actually want to follow a high-fat diet but they don’t know what fats to turn to.
High-fat diet I mean like the ketogenic diet, a high-fat low carb diet and basically when you look at the high-fat diet have plenty of benefits.
A lot of people used to think that when we look at a high-fat diet you had to be worried your arteries clogging up and heart attacks. New research says there’s basically no correlation between eating a high-fat diet and going and having clogged arteries or heart attacks.
When we look at facts we know now that these fats are actually healthy for us. They actually improve our health and improve our cardiovascular health.
Before showing you high-fat food, you must know what are fat and why they are essential for our diet?
Fats are an essential part of our diet.
They are used by our body to build cell membranes. Fats are also very important for coagulation, inflammatory responses, vitamin absorption and muscle movement.
Fat is the most energy-rich source (9 kilocalories per gram) while protein and carbohydrate produce only 4 kilocalories per gram.
What are the different types of fats?
Each category of fat is identifiable by its chemical structure.
Good fats are unsaturated ones. This includes both monosaturated and polyunsaturated fats. They are found in large quantities in fatty acids and are often in liquid form at room temperature (such as olive oil).
Unsaturated fats include:
Oily fish (salmon, mackerel and sardines)
Olive oil and sunflower
Essential fatty acids include omega-3 and omega-6 and should be categorized in good fats. Omega-3 fatty acids are particularly beneficial to heart health because they prevent blood clotting.
Although good fats are better for the heart, it’s important to remember that all fats, good or bad, can promote weight gain. Because eating in large quantities will promote the storage of fat in the body.
At room temperature, the bad fats tend to remain in the solid-state (butter or bacon). We are talking about saturated fats.
Typical examples of foods containing high levels of saturated fat are:
Meat and processed meat products (eg sausages and pies)
Butter and bacon
Cakes, cookies, and pastries
Cream and ice cream
Chocolates and confectionery
Coconut and palm oil
Saturated fats promote the increase of LDL cholesterol in our blood and deterioration of the arteries and a restriction of the blood vessels.
Trans fatty acids are synthetic substances developed from the hydrogenation process. This technique allows some oils to be stored in solid form and prevents them from becoming rancid. This type of fat is usually used in cookies, cakes, and fast food.
Trans fatty acids are known to be particularly harmful to your health. These acids increase LDL cholesterol levels and lower the level of HDL. According to a study conducted by Harvard University, 2% of trans fat consumed on a regular basis will increase the risk of heart disease by 23%.
List Of Foods That Are High In Fat
1. Green Vegetables:
To a lesser extent, green vegetables such as broccoli, spinach and kale are a source of omega-3s. But, they are so interesting for their nutritional value: fiber, vitamins, minerals. Consumed regularly, vegetables help to preserve their health. By simmering them in olive oil and accompanying them with seeds, you can benefit from a good association and therefore a high content of omega-3.
2. Olive Oil:
Olive oil is the queen of oils. Recognized for its many virtues (lowering of blood pressure, prevention of vascular diseases, minimizing certain harmful effects of pollution, reducing the risk of cancer), this oil is also appreciated for its fruity taste. Very rich in omega-3, it is a very interesting source of lipid. Alongside it, rapeseed oil is also rich in monounsaturated fatty acids, particularly omega-3 fatty acids. It has a good omega-3 / omega-6 ratio and also contains omega-9s like olive oil. Rich in antioxidants, it protects us from aging and a tablespoon of oil is enough to cover half of our daily needs omega-3.
Almonds are also among the favorite oilseeds of nutritionists. And for good reason, they are a real source of omega-3. In addition to being rich in calcium and magnesium, almonds have a high protein content and are a good alternative to animal products. Rich in fiber, they contribute to the satiety and the smooth running of the transit. Thanks to its antioxidant content, a handful of almonds would contain a number of polyphenols equivalent to that of a bowl of broccoli or green tea.
Eggs, especially yellow, are rich in good fats because they naturally contain omega-3s. Consume chicken eggs from organic farming to ensure the nutritional quality and absence of traces of GMOs and antibiotics. In this way, you also boycott the breeding hen chickens in cages in the dark and, therefore, does not respect the animal
5. Walnuts and hazelnuts
Like seeds, nuts and hazelnuts are easy to incorporate into the kitchen: in salads, breakfast cereals or as a snack. The nut contains 8g of omega-3. With 20g of nuts (about 5 large nuts), our daily contributions in good fat are filled. In addition to omega-3s, they provide vitamin E, a micronutrient that strengthens the immune system. Both are great sources of good fats and easily fill a small hollow
Fish is an excellent source of protein because it contains the nine amino acids essential to the body. These proteins play a key role in the formation of digestive enzymes, hormones and tissues, such as skin and bones. Sardine contains omega-3s, protective of cardiovascular health. It is low in calories and also high in selenium, a trace element with antioxidant properties that prevents premature cell aging caused by free radicals.
7. The lawyer
For a long time banned from the diets, the lawyer is nevertheless a fruit very interesting to preserve his health. Judged fat, it actually contains monounsaturated fats (the most interesting) that have a positive effect on cholesterol.
This fruit contains vitamin K which is involved in coagulation, bone mineralization, and cell growth. Thanks to its inflammatory properties, this vitamin preserves our cardiovascular health. Vitamin B9 (folic acid) also contains minerals, trace elements and fibers (good for the transit and the line).
8. Peanut Butter:
“Butter” and “peanuts” in the same sentence could frighten more than one. Indeed, peanut butter contains 50% fat, against 30% against the famous spread. Yet, it’s not the same fats. Peanut butter contains a majority of monounsaturated fatty acids (the same as in the other foods above). Attention, choose organic with 100% peanuts, possibly with a pinch of salt. Ban American brands that contain far too much sugar and are made from grilled peanuts and hydrogenated palm oil.
9. Dark Chocolate:
It’s mostly saturated fat, looking at dark chocolate really powerful here for your overall health. It’s loaded with antioxidants and so many other things as well. When we look at top healthy fats this is it this is what you really want to stick to some of. These really great fats especially if you’re trying to get that high-fat low carb diet.