Contents:
- Medical Video: 10 High-Fat Foods That Are Actually Super Healthy
- What are good high-fat foods?
- 1. Fish
- 2. Avocados
- 3. Grains
- 4. Nuts
- 5. Olive oil
- 6. Spinach and cabbage
- 7. Foods that contain extra omega-3
Medical Video: 10 High-Fat Foods That Are Actually Super Healthy
Fatty foods may be something scary for those of you who are trying to maintain a diet. But did you know that not all high-fat foods are not healthy? The type of fat that can harm health is LDL (Low Density Lipoprotein) or commonly referred to as ‘bad fat‘. Meanwhile, 'good fat' like HDL (High Density Lipoprotein) still needed by the body.
What are good high-fat foods?
The following are some types of foods high in fat that are good for health:
1. Fish
Fish such as salmon, mackerel, herring, sardines and tuna are good sources of fat. These fish contain omega-3 which is very good for heart health. This fat can also maintain brain function, a very good benefit, especially when you are not young anymore. Research shows that those who consume fat tend to be healthier, with a lower risk of experiencing heart disease, depression and dementia. The American Heart Association (AHA) recommends consuming about two servings of fatty fish in one week, with each serving approximately 80 grams — or about the size of a deck of cards. You can cook it by roasting or boiling it.
READ ALSO: How to Reduce Mercury Exposure from Seafood and Sea Fish
2. Avocados
Avocados contain 70% fat called oleic acid. This fat content is very good for heart health and can help alleviate the symptoms of osteoarthritis. In addition, avocados are also rich in potassium and fiber. Research shows that avocados can help reduce levels of "bad fat", and increase levels of "good fat" in the body. Another advantage, when you eat avocados with other foods, this fruit can help absorb nutrients from other foods.
READ ALSO: 7 Benefits of Avocados for Health
3. Grains
Pumpkin seeds, sunflower seeds, and sesame contain fat that can reduce cholesterol levels. In general, plant-derived fats are better than fats from animals. "Bad fat" usually comes from meat, dairy products, and some types of packaged foods. Be sure to always pay attention to the labels on food to see the type of fat and how much fat is contained in it. Limit consumption of saturated fats and avoid consuming trans fats.
4. Nuts
Nuts are good for the body. For example, soybeans contain omega-3 which, besides being healthy, can also help regulate mood; Walnuts contain fats that are good for the heart. In addition, nuts also like vitamin E and magnesium. Research shows that people who consume nuts tend to be healthier and avoid obesity, heart disease, and type 2 diabetes. However, keep in mind, even though beans are good for the body, you are advised not to consume them excessively. The recommended portion is around 30 grams, or about 7 walnuts, 24 almonds, 35 peanuts, or 18 cashews.
5. Olive oil
Try using olive oil when cooking or when making a salad. This oil contains healthy fats that can help reduce blood pressure and improve cholesterol balance. In addition, this oil also contains vitamin E, vitamin K, and antioxidants. Its high antioxidant content can help suppress inflammation. However, remember not to use it too much. How to work around this is that you can reduce half the amount of oil written in the recipe.
READ ALSO: High-temperature Heat Oil Hazards
6. Spinach and cabbage
Spinach and cabbage are examples of vegetables that are rich in omega-3. Eating vegetables every day is very healthy, besides being nutritional, the fiber content in it is also very beneficial for digestion. Also add fish to your daily menu. Vegetables usually only contain some parts of omega-3 contained in fish.
7. Foods that contain extra omega-3
There are many food products that usually contain extra omega-3. Examples such as milk, eggs and bread. Eggs are an easily available source of protein. In addition, eggs contain healthy fats. You can see it in the writing on the packaging. Omega-3s obtained from food are more beneficial than omega-3s that you get from supplements.
