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Fat in the human body is divided into 2 types: good fat and bad fat. Good fats provide energy for the body, bad fats cause the body to produce cholesterol, leading to many health problems. Here are foods rich in healthy fats.
1. Avocados are not like most other fruits. While most fruits contain mostly carbs, avocados are loaded with fat. In fact, avocados are about 77% fat, by calories, making them even higher in fat than most animal foods. Fatty acids are monounsaturated fats called oleic acids. It is also the predominant fatty acid in olive oil, associated with various health benefits.
Avocados are one of the best dietary sources of potassium, even containing 40% more potassium than bananas, a typical high-potassium food.
In addition, avocado is also a great source of fiber. Studies have shown that they can lower LDL cholesterol and triglycerides, and increase HDL ("good") cholesterol. Although they are high in fat and calories, one study found that people who ate avocados tended to lose weight and less belly fat than those who didn't.
Trái bơ là một loại nguồn cung cấp kali tốt cho người chế độ ăn kiêng
2. Cheese Cheese is very nutritious, is a good source of calcium, vitamin B12, phosphorus, selenium, and contains all sorts of other nutrients. Cheese is also rich in protein, with a thick slice of cheese. single contains 6.7 grams of protein, equal to a glass of milk. Cheese, like other high-fat dairy products, also contains strong fatty acids that have been linked to all sorts of benefits, including a reduced risk of type 2 diabetes.
Trắc nghiệm: Muối trong thực phẩm, natri, huyết áp và sức khỏe của bạn
Muối, natri là chất khoáng cần thiết cho cơ thể để duy trì hoạt động ổn định. Tuy nhiên, chế độ ăn thừa muối có nguy cơ cao dẫn tới các vấn đề sức khỏe nghiêm trọng. Cùng làm bài trắc nghiệm sau đây để hiểu hơn về những ảnh hưởng của các khoáng chất này tới huyết áp và sức khỏe bạn thế nào nhé.
Nguồn tham khảo: webmd.com
3. Dark Chocolate Dark chocolate is a very high-fat food, and about 65% of calories. Dark chocolate has 11% fiber and contains more than 50% of the RDA for iron, magnesium, copper and manganese. Some of the antioxidants in dark chocolate are strongly biologically active, and may lower blood pressure and protect LDL cholesterol in the blood from oxidizing. Studies have also shown that people who eat dark chocolate 5 or more times per week are half as likely to die from heart disease as those who don't eat dark chocolate. There is also some research showing that dark chocolate can improve brain function and protect your skin from damage from sun exposure.
4. Eggs Eggs were once considered unhealthy because the yolks were high in cholesterol and fat. In fact, one egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Plus, 62% of the calories in a whole egg come from fat. However, new studies have shown that cholesterol in eggs does not affect blood cholesterol.
Sử dụng trứng đúng cách sẽ không ảnh hưởng đến lượng cholesterol trong máu
Whole eggs contain vitamins, minerals and powerful antioxidants that help protect the eyes and a lot of choline, a brain nutrient that is 90% of the time.
Eggs are also a weight loss food. They are rich in protein, the most important nutrient for weight loss. Don't throw away the yolk, that's where most of the nutrients are found.
5. Fish One of the few animal products that most people agree is healthy is fish. This includes salmon, trout, mackerel, sardines and herring.
Fish is a natural source of omega-3 fatty acids. These are the "good" fats that help keep the heart healthy. They can also help keep the brain sharp, especially in old age.
Studies show that people who eat fish tend to be healthier, with an increased risk of heart disease, depression, dementia and all sorts of common ailments.
If you can't (or won't) eat fish, a fish oil supplement may help. Cod liver oil contains all the omega-3s and vitamin D.
6. Nuts Nuts and seeds are high in healthy fats and fiber, and are a good source of plant-based protein. They're also high in vitamin E and loaded with magnesium, a mineral that most people don't get enough of.
Các loại hạt chứa nhiều chất dinh dưỡng cần thiết cho cơ thể người dùng
Studies show that people who eat nuts tend to be healthier and have a lower risk of other diseases. Eating nuts also wards off obesity, heart disease and type 2 diabetes. Healthy nuts include almonds, walnuts, macadamia nuts and many more.
Packaged pumpkin seeds, sunflower seeds, and sesame seeds contain "good" fats that can lower cholesterol. In general, fats from plants are healthier than fats from animal products. "Bad" fats are found in foods like fatty meats, full-fat dairy products, and some packaged foods.
Ground flaxseed contains good fats, which can help make skin plump and younger. Plus, they add fiber and can help reduce inflammation.
7. Chia Seeds Chia seeds are not generally considered a "fatty" food. However, 28 grams of chia seeds actually contain 9 grams of fat. But since almost all of the carbs in chia seeds are fiber, most of their calories actually come from fat. In fact, chia seeds are about 80% fat. This makes them a great high-fat plant food. Much of the fat in chia seeds consists of a heart-healthy omega-3 fatty acid called ALA. Chia seeds have many health benefits such as lowering blood pressure and having anti-inflammatory effects.
Hạt chia chứa nhiều axit béo Omega-3 tốt cho hệ thống tim mạch
8. Olive Oil Another fatty food that most people agree is healthy is extra virgin olive oil. This fat is an essential component of the Mediterranean vegetarian diet, proven to have many health benefits. Extra virgin olive oil contains vitamins E and K, and is loaded with powerful antioxidants. Some of these antioxidants may fight inflammation and help protect the LDL particles in the blood from oxidizing. It has also been shown to lower blood pressure, improve cholesterol levels, and have all sorts of benefits related to heart disease risk.
9. Coconut and coconut oil Coconut, and coconut oil, are rich sources of saturated fat. In fact, about 90% of the fatty acids in them are saturated. Even so, people who consume large amounts of coconut are generally free of heart disease and in good health. The fat in coconut is different from most other fats because it consists mostly of medium-chain fatty acids. These fatty acids are metabolized differently, going straight to the liver, where they can be turned into ketones.
Studies show that medium-chain fats suppress appetite, help people eat fewer calories, and can boost metabolism by up to 120 calories per day. Many studies show that these types of fats can benefit people with Alzheimer's disease, and they've also been shown to help reduce belly fat.
Dừa và dầu dừa chứa lượng lớn chất béo bão hòa rất phong phú
10. Yogurt Yogurt is full of healthy fats and it has all the important nutrients like other full-fat dairy products. But yogurt contains many healthy bacteria. Studies show that yogurt can improve digestive health issues, possibly helping to fight heart disease and obesity. However, there are many yogurts that are low in fat, but loaded with added sugar instead.
Reference source: webmd.com; healthline
