Some of the Foods richer in lipids Are avocado, nuts, black olives, flax seeds, 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 quantity, but in the quality and proportion of fats we get through food.
Ideally, you need to consume monounsaturated and polyunsaturated fats, with a balance between omega 6 and omega 3 fats. For now, these two types of fats are considered the healthiest fats to eat on a day to day basis. You can find saturated fats in some of the foods on the list, but they are fats that you should choose instead of the processed ones.
The following foods should be part of a healthy diet, but should be consumed in moderation, about two to three times a week. In case you increase your fat intake, try to lower your total carbohydrate intake.
1- Avocado
Avocado is a fruit from the botanical point of view. A medium avocado has about 23 grams of fat, but is primarily monounsaturated fat (the type that is heart healthy).
In addition, a medium avocado contributes 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 an entire avocado in a single dish, try to enjoy this food instead of those that are higher in less healthy fats. You can have a slice of medium avocado to replace the mayonnaise in your sandwich, the butter of your toasted bread, or the sour cream in your baked potato.
2- Dried fruits
Whether it be pecans, pistachios, cashews, Almonds , Or peanuts (which are technically a legume), these high-fat snacks provide healthy monounsaturated vegetable fats, in addition to omega-3 fatty acids, vitamin E, and fiber. Do not let the 45 grams of fat per cup (on average) keep you from adding this food to your diet.
All you need is to eat a serving of ¼ cup per day to reap the benefits. Research has shown that people who eat nuts as part of a heart-healthy diet can reduce their LDL cholesterol (bad).
In addition, 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 nuts in your diet either raw or toasted or enjoy two tablespoons of butter from your favorite dry fruit.
3- Black olives
A cup of black olives has 15 grams of fat, but again, it is mostly monounsaturated fats. In addition, no matter what 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 an excellent snack, as recent research suggests that olive extracts work as antihistamines at the cellular level.
Even with all these advantages, it is important to be aware of the portion size as the olives can be high in sodium. A total of 5 large or 10 small olives is a perfect portion.
Flax Seeds
A cup of flaxseed provides 48 grams of fat, but it's all healthy, unsaturated fat. And best, 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 health and brain , So flaxseed is a great ally for vegetarians (or those who do not eat fish).
In addition, 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 they may help prevent certain types of cancer.
Last but not least, flaxseed contains insoluble and soluble fiber, so you can at the same time help you feel fuller for longer and eat less as well as lower cholesterol and promote heart health.
Try mixing a tablespoon of flaxseed seeds in the morning or in the afternoon with yogurt to get the benefits more easily!
5- Black chocolate
A block of 30 grams (about 3 fingers) of dark chocolate equals one serving and contains approximately 9 grams of fat. While 5 grams are saturated (the least healthy type), 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 serving of one ounce of dark chocolate also has 3 grams of fiber? That's why it's a complete food and worth adding to your diet.
In this article You can know other benefits of black chocolate.
6- Parmesan Cheese
Cheese often has a bad reputation for being a high-fat food, especially if it is hard, such as Parmesan cheese. While it is true that cheeses provide more saturated fats than foods of plant origin (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 lists in terms of its calcium content to strengthen the bones, providing almost a third of your daily needs for this mineral.
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 high in cholesterol and fat.
In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. In addition, 62% of the calories from whole eggs are fat.
However, new studies have shown that cholesterol in eggs does not affect blood cholesterol, 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 of almost all the nutrients we need.
They even contain powerful antioxidants that protect vita, and a lot of choline, an essential nutrient for the brain that 90% of people do not get properly.
Eggs are also an ideal food for weight loss. They are very satiating and high in protein, the most important nutrient for weight loss.
Despite being high in fat, those who replace a traditional cereal-based breakfast with eggs end up eating less and losing weight.
The best eggs are those from grass fed animals, since they contain more Omega-3 fatty acids . Of course, do not throw the yolk, which is where almost all the nutrients.
8- Fatty fish
One of the few animal foods that a large part of the population recognizes as healthy food is fatty fish.
This includes fish such as salmon, trout, mackerel, sardines and herring.
These fish are full of omega-3 fatty acids, high quality proteins and all kinds of important nutrients.
Research has shown that people who eat fatty fish often have better health, longer longevity, and a lower risk of developing cardiovascular and cerebrovascular diseases.
If you can not or do not 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 plenty of vitamin D.
9- Chia seeds
Chia seeds in general are not recognized as high-fat foods. However, an ounce (28 grams) of chia seeds actually contains 9 grams of fat.
Keeping in mind that almost all carbohydrates in chia seeds provide fiber, most of the calories in them actually come from fat.
In fact, given the calories, chia seeds contain about 80% as fat. This gives them an excellent vegetable food rich in fats.
In addition, most 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 on is healthy, is extra virgin olive oil.
This fat is an essential component of 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 the LDL particles in the blood from oxidation.
It has also been shown to lower blood pressure, improve cholesterol markers and have all sorts of benefits related to the risk of heart disease.
Of all the healthy fats and oils in the diet, extra virgin olive oil is the best.
In this article You can know 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, about 90% of the fatty acids present in them are saturated.
Even so, populations that consume coconut in a large proportion and usually have a low prevalence of heart disease, and even maintain an excellent state of health.
Coconut fats are actually different from most fats, and consist largely of medium chain fatty acids.
These fatty acids are metabolized differently, 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 avoiding excessive calorie consumption and can stimulate energy metabolism.
Many studies show that medium chain fats may have benefits in stroke sufferers, and have also been shown to be effective in reducing abdominal 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 to 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 contributes to maintaining the health of the digestive tract, and can help in the prevention of cardiovascular disease and obesity. Just make sure you choose the 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 fruit yogurts or those that come with other additives as processed cereals. The best option for your metabolism is natural yogurt, with no flavoring or sugar or sweetener.
It is an excellent choice not only in sweet dishes but in the salty ones and you can use it in replacement of cream of milk or cheese spreadable.
In this article You can know other benefits of natural yogurt.
And what other foods rich in lipids do you know?
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