High-fat food might be difficult for those of you who are struggling with eating patterns. But did you know that not all high-fat foods are bad for you? LDL (Low-Density Lipoprotein) or commonly called bad fat. Meanwhile, ‘good fats’ such as HDL (High-Density Lipoprotein) are still needed by the body. Healthful high-fat foods are not something to shy away from. The body needs a certain amount of fat. Let’s check the food below!
Cheese is very rich in protein, high in fat, calcium, vitamin B12, phosphorus, selenium, and other nutrients needed by our body. The fat contained in cheese is high-density lipoproteins (HDL) or commonly called good fat. Therefore, what benefits of milk are found in cheese. One thick piece of cheese, containing at least 6.7 grams of protein, is equivalent to one glass of milk. The fat contained in cheese has many benefits. One of them is to prevent the risk of type 2 diabetes.
Dark chocolate is low in sugar and has a very high good fat content than regular chocolate. Dark chocolate has a high fat content. At least about 65% of total calories. Dark chocolate also contains 11% fiber, 50% iron, magnesium, copper, and manganese.
Anti-oxidants contained in dark chocolate can help lower blood pressure and control bad cholesterol in the blood. There is a study that says that consuming dark chocolate 5 times per week can reduce the risk of a heart attack.
Peanut butter has a high protein content. Peanut butter also contains good fats that are good for health. Peanut butter, like peanuts, can be consumed at any time. It tastes good and is easily applied to other foods besides bread and oatmeal. It is recommended for 2 tablespoons if you want to spread it on bread, and 1 tablespoon for snacks.
Nuts like pecans, pistachios, cashews, and almonds are very high in good fats. Cashew nuts and almonds, maybe these two types of beans are the most familiar and easy to find. Especially for almonds, almonds are not only high in fat, but also rich in vitamin E. While pistachios have lutein, zeaxanthin, and carotenoids which are good for the eyes. All you need is only 1/4 cup per day to get the positive benefits of nuts.
Fish is very rich in fat, especially omega-3 fats. Omega-3 fats are good fats which are essential nutrients for the body. It is believed, consuming fish meat can prevent a number of diseases, one of which is heart disease.
Some fish types that are rich in omega-3 fats are salmon, trout, mackerel, sardines and herring. Heartburn, stress, dementia, are believed to be prevented if they are diligent in consuming fish.
Coconuts, and coconut oil, are the richest sources of saturated fat on the planet. In fact, about 90% of the fatty acids in them are saturated. Coconut and coconut oil have been proven to suppress appetite. This allows us to consume fewer calories. Consuming fewer calories, coupled with moving or exercising, will automatically lose weight. In addition, coconut and coconut oil can help reduce the risk of heart disease.
Fat is one of the three essential macronutrients the body needs, along with carbohydrates and protein. But people should also be sure to limit the amount of saturated fat in the diet and avoid even small intakes of trans fats.