Consumable Healthy Fatty Foods

• Avoid taking butter. Don’t take ice cream, No eating of chocolates. Say no to nuts.
• Avoid fatty foods, or you’ll get fat.

I am one person who avoids taking fatty foods. I gain weight quickly, and the consumption of fatty foods leaves me bloated. Most fatty foods can cause diabetes, heart diseases, and so on. Recently, I got to know there are healthy fatty foods which should be consumed and does quite the opposite of unhealthy fatty foods. The body needs the recommended amount of fat to function. Most healthy fatty foods are polyunsaturated (omega-6 and omega-3) and monounsaturated fats.  Healthy fats in a diet make one get filled quickly. This way, an individual would consume less food.

What is Healthy Fatty Food?

Healthy fat foods are foods that help to reduce LDL cholesterol in the body. They also reduce the risks of heart diseases and aid in weight loss. These types of food slow down the digestion of carbohydrates in the body and give flavor to meals.

What is Unhealthy Fatty Food?

Unhealthy fat foods are foods that play a significant role in cardiovascular diseases. These fats lead to added weight and poor health. There are two types of unhealthy fatty foods;

Trans fat

These fats are also called trans-unsaturated fatty acids or trans-fatty acid. Trans-fat comes in both natural and artificial forms. The natural trans-fat is gotten from animal meats. The natural trans-fat is formed when bacteria in the digestive system of these animals break down grass. However, artificial trans-fat, also known as partially hydrogenated fat, is more harmful to health. They include vegetable oils that have been hydrogenated (chemically altered) to stay solid at room temperature. Trans-fat increases the risk of heart diseases.

Saturated fat

Saturated fats are fats without double bonds between their carbon molecules because they have been saturated with hydrogen molecules. Therefore, they contain only single bonds between carbon molecules. In other words, they are fats that are solid at room temperature. They include dairy products like butter, milk, cheese, and coconut oils.

Basically, healthy fat foods are liquid at room temperature, while unhealthy fatty foods are solid at room temperature.

10 Healthy Fatty Foods

1. Chia Seeds

These seeds are tiny black small seeds rich in nutrients that are good for the body and brain. They are fantastic sources of omega-3 fatty acids and several macronutrients. Chia seeds are loaded with antioxidants that protect the sensitive fats in the grain. These grains are also high in soluble fiber that makes you full and slows down the absorption of food in the body. Chia seeds are known to be the best plant-based source of omega-3. Chia seeds also have a high protein content, which helps reduce and curb appetite. Recent studies have proven that this seed helps reduce the risk of cardiovascular diseases.

How to Take Chia Seeds

You can eat Chia seeds whole by adding it to your water or ground them and mix in your yogurt, smoothies, juices, or oatmeals. They can also be added to puddings, salad, and breakfast cereals.

2. Avocado

Avocado is also known as alligator pear or butter fruit, it is a pear-shaped green fruit with a big brown seed. They are fruits with creamy textures that grow in warm climates. This fatty food is known for its high nutrient content. Avocados provide a healthy amount of potassium in the body, which supports the body’s level of blood pressure. Avocado also packs a high content of fat in it. These fats are not just any fat; they are monounsaturated fat known as oleic acid. Oleic acids reduce inflammations that have been linked to cancer. The consumption of avocados can lower cholesterol and other inflammatory markers, leading to a healthy heart.

How to Take Avocados

When avocado is eaten raw, it leaves a sour or no taste in the mouth. Avocados can be seasoned with salt and any other type of seasoning. They can also be taken in salads and soups. Avocados serve as a good substitute for butter and margarine.

3. Eggs

Formerly, eggs were said to have a high level of cholesterol in the yolk. Today, the consumption of eggs has provided a lot of health benefits to the body. Eggs contain omega-3 fatty acids, antioxidants, vitamins, and minerals. No doubt, eggs have always been a good source of protein for the body. They also increase the level of good cholesterol in the body. A higher level of this cholesterol can help reduce the risk of heart diseases. The omega-3 (essential fats) in eggs also helps to protect the brains and preserve eyesight. Studies have shown that eating eggs can make you feel satiated for long. Eggs also serve as a good source of fat and protein for vegetarians.

How Egg is Taken

Eggs can be eaten with a variety of foods.  It could be taken with rice, bread, spaghetti, and plantain. Eggs can be consumed in two ways; fried or boiled. Either way, it is eaten; it provides protein for the body.

4. Dark Chocolate

Chocolates made from the grains of the cocoa tree are known as dark chocolates.  Unlike the sweet chocolates, dark chocolate has a lot of nutrients. It reduces the risk of heart disease and improves brain function. Although chocolates contain stimulants such as caffeine, dark chocolates are highly rich in fiber, magnesium, flavanols, and iron. It aids in improving blood flow in the body and lowers the risk of high blood pressure. The flavonols found in dark chocolate protects the skin from sun damage.

How to Take Dark Chocolates

Dark chocolates can be eaten whole or added to meals to give flavor. In cases where dark chocolate is to be consumed wholly, it should be licked to savor the taste. It can be grated over oatmeals and ice creams or even mixed in confectionaries like cake and biscuits.

5. Nuts

Nuts can be relished in a variety of ways and can be eaten anywhere. Nuts are high in fat and calories, yet, they provide a good number of benefits for the body. They have a high content of antioxidants known as polyphenols. These polyphenols help in relieving stress. According to research, nuts have been shown to help reduce weight. Nuts also prevent type 2 diabetes as they are low in carbs and do not raise the blood sugar levels. These nuts reduce inflammations in people with diabetes and kidney diseases. Examples of nuts are; almonds, Brazil nuts, pecans, peanuts, hazelnuts e.t.c.

How Nuts should be Consumed

Nuts are best consumed as breakfast. They can be added to cereals or taken as snacks or taken with meat and fish. Since they are high in fats, they can also be spiced and then fried.

6. Yogurt

Yogurts are rich in nutrients and are creamy when consumed. Aside from this, yogurts are high in protein and other essential minerals. It aids weight loss and also helps to get rid of belly fat. The potassium in yogurt helps to fight the excess sodium in the body; thus, maintaining the blood pressure. The consumption of yogurts has also been linked to reducing yeast infections. Yogurts are also high in calcium vitamin B and trace minerals. Most yogurts have been pasteurized, and they contain live bacteria or probiotics, which can benefit the digestive system when consumed.

How Yogurt can be Consumed

The exciting thing about yogurts is that they can be enjoyed plain and they can be consumed as breakfasts. They could also be taken alongside fruits and cereals.

7. Olive oil

Olive oil is natural extra virgin oil gotten from the fruit of an olive tree. It has a large number of antioxidants and high content of monounsaturated fats. These antioxidants include oleic and oleocanthal. They help to reduce the risk of chronic diseases and also fight inflammation in the body.  Olive oils have been said to be the healthiest oils used in cooking. They also help to prevent diabetes and lower the risk of stroke.

How to Use Olive Oil

Olive oil can be used in frying and grilling meats and chicken. They could also be used for baking. In fact, olive oil can be substituted for other fats.

8. Tofu

Tofu is also known as bean curd. This is a food made of condensed soy milk that is coagulated. Tofu can be silken, firm, or soft. It has a high protein quantity and contains all the essential amino acids needed in the body. Tofu is low in calories. Tofu is a complete plant protein that contains both monounsaturated and polyunsaturated fats.

How to Consume Tofu

Tofu can either be fried, grilled, baked, or boiled. It could be eaten with rice, fish, and cassava.

9. Flaxseeds

Flaxseeds contain a healthy dose of omega-3 fat, lignans, and fiber. The lignans in the flaxseed help protect the body against cancer and reduce the risk of breast cancer in adolescents. Food rich in flaxseed (omega-3) helps to prevent the hardening of the arteries.

How to Take Flaxseeds

Flaxseeds can be taken only with water or can also be mixed with yogurt. They can also be added in cookies, bread, muffin, and salad dressing.

10. Fatty Fish

Fatty fish are high in unsaturated fat, i.e., omega-3 and polyunsaturated fat. This fish helps to reduce the risk of cardiovascular diseases, dementia, and cancer. Fatty fishes include; sardines, pilchards, kippers, eels, trout, mackerel, and tuna.

How To Consume Fatty Fish

Fatty fishes can be grilled, fried, or boiled. They can be eaten whole or with any type of dish.

Well,

All these are healthy fat foods, which have been proven to provide health benefits for the body.