Food, Health and Wellness

10 fatty foods that are actually healthy

Food, Health and Wellness Barbara de Swaan

We normally associate high-fat foods with unhealthy ones, but in this post, we show you 10 fatty foods that help you stay healthy. Staying healthy does not always mean that you have to be on a diet, starving yourself to death.

There is a difference between healthy- and unhealthy fats. Polyunsaturated fats and Monounsaturated fats are known as good fats, healthy fats. They include Omega-3 and Omega-6 fatty acids. They are good for your cholesterol, your heart, your memory, and they help in the absorption of specific nutrients. The body is incapable of producing these healthy fats by itself, therefore you have to consume the following products to make sure your body gets enough of them.

Saturated fats and trans fats, on the other hand, are considered unhealthful fats. Food rich in these substances, such and butter and lard, are often solid at room temperature.

The latest studies seem to believe that saturated fats are not as bad as we thought, as long as they are consumed with enough healthy acids and combined with health vitamins, antioxidants etc.

Read on to learn about 10 examples of high-fat foods that help you to keep healthy.

fatty foods eggs with avocado

1. Eggs

In the past people thought that eggs only contained the unhealthy fat and that they were a source of cholesterol. Now we know that eggs contain an average of about 5,3gr of fat, of which only 1.6gr is saturated unhealthy fat. A Chinese study from 2018 has confirmed that eating one egg a day brings down the cholesterol level and is even healthy.

Egg yolk also contains other healthy nutrients like vitamin D and a B vitamin Choline that supports the function of the liver, brain, muscles and nerves.

2. Nuts

A five-year study proofed that people who eat nuts on a regular basis, are less likely to gain weight or become overweight in the future. Nuts are rich of healthy fats, fiber, vitamins, minerals, antioxidants and phytosterols. Nuts can help to prevent future heart problems and even diabetes type 2. Note: try to avoid too salted nuts, since salt is not so healthy when taken in too much.

3. Avocado

Not only is avocado my absolute favorite vegetable, but it is also very healthy. It contains a special type of healthy fat: oleic acid which acts as an anti-inflammatory and may even prevent cancer. Beside that it also prevents heart disease and type 2 diabetes.  Avocados also contain a substance called lutein, which may be necessary for eye health and are a rich source of potassium and an awful lot of fiber.

4. Dark Chocolate

Dark chocolate contains not only healthy fats but also potassium and calcium and magnesium. Therefore, sport athletes like to consume dark chocolate after intense training. Last but not least it contains flavonoid antioxidants. According to a study in 2012 the consumption of dark chocolate can even improve the mental health.

5. Fatty Fish

Not all, but especially the fatty fish types are packed with Omega-3 fatty acids. You should think of: salmon, mackerel, trout, sardines, herring and fresh tuna. Try to avoid high mercury fish like shark, tile fish and king mackerel.

fatty foods salmon

6. Olives and olive oil

Extra-virgin olive oil contains vitamin E, vitamin K, and potent antioxidants. It is also full of monounsaturated fats that are good for heart health. The olives themselves contain mostly healthy fats and lots of fibers but also oleuropein which helps the body to secret more insulin to avoid diabetes development. Do not consume too many olives because they are high in sodium.

7. Flaxseeds

They contain Omega-3 fatty acids and lots of fibers. Eating high-fiber foods increases the feeling of fulness and might reduce cholesterol. It is easy to introduce them to your diet, by sprinkling them over your yogurt, soup or use them in baking products.

8. Yogurt

Studies have proven that women that consume 5 times or more a week high fat yogurt, have a reduced blood pressure. Yogurt is also full of probiotic bacteria that support the gut function. Yogurt contains a lot of healthy fats but try to avoid yogurts with added sugar.

9. Tofu

Tofu is rich in healthy fats, proteins and contains a lot of calcium while low caloric. Tofu is a great meat replacement.

10. Nut and seed butter

There are lots of butter types in the market made from nuts and seeds. I am a big fan of peanut butter spread. But careful that you do not consume too much because it has a lot of calories. Try to buy the ones without added salt and oils.

If taking care of your dietary needs is difficult for you, there are lots of free and paid apps available which make this task easier. They give you diet plans and allow you to register all you eat and drink, all the physical activity you do and even your sleep hours, which are also really important when it comes to staying healthy. 

One of my favorite apps for keeping my health under control is Nootric. Here, they create a personalized diet plan for you, depending on your age, how frequently you do sports or even if you are pregnant.

Being healthy and staying healthy is a combination of your eating habits and a life with enough exercise. I hope you can introduce the maximum of the above fatty foods to be healthy in your daily diet, so you can live a long and healthy life!

Download Free Recipe: How to Make a Spanish Omelette


Barbara de Swaan

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