Choosing Healthy Fats: Nutritionist Reveals 7 High-Fat Foods You MUST Include in Your Diet

Want to include more healthy fats in your diet? Here are 7 high-fat foods that can provide numerous health benefits when included in your meals.

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Fats are a macronutrient found in food and are essential for the body's energy, skin and hair health, vitamin absorption and body insulation. They provide essential fatty acids for brain development, control of inflammation and blood clotting, and help fill fat cells and retain body heat. In addition to carbohydrates and proteins, they are a crucial nutrient that the body needs in large quantities.

Healthy high-fat foods are helpful for integrating flavor and palate satisfaction. Fats consumed whole are rich in fiber, vitamins and minerals, making food tasty and healthy. Fats play a crucial role in basic functions such as cell growth, brain development and digestion. They also keep us full and satisfied longer. Many good fat sources are naturally rich in essential nutrients such as fiber, protein, vitamins and minerals.

Types of fat

Unsaturated fats: Polyunsaturated and monounsaturated fats are liquid at room temperature and healthy for the heart, as long as they have certain properties, such as a high smoke point, and are rich in antioxidants. Rice bran oil, rich in Gamma Oryzanol and Vitamin E, is one such example.

Saturated fats: Fat found in non-vegetarian options and butter, as well as coconut and palm oil, is often considered unhealthy for heart health, but research shows that some sources may be beneficial for our health. Desi Ghee and coconut oil offer many benefits when consumed in moderate amounts, keeping in mind that there are no pre-existing medical conditions.

Vaibhav Garg, Clinical Nutritionist and Founder of Purecise spoke to India.com and discussed a list of foods that are good sources of healthy consumable fats.

7 Healthy, High-Fat Foods You Should Always Consume

Rice bran oil

Several studies indicate that rice bran oil is better than other oils, even though it has been refined to remove all impurities. The nutritional profile surpasses any cold-pressed oil version, as it scores very high on the antioxidant profile as mentioned above, and has a high tolerance to heat. Rice bran oil contains healthy fats, making it a heart-healthy choice.

Coconuts

Being a tropical country, coconuts grow in abundance in our country. It is one of the most underutilized superfoods. Not only is it an excellent source of good fats and medium chain triglycerides (MCT) that provide us with quick energy, but it also contains plenty of fiber, you can make milk from the pulp and oil even has antiseptic properties, making it an excellent solution is. for healing cuts and wounds.

Desi Ghee

Is Ghee the bad guy? The answer is a big NO. Doctors themselves have been confused over the years and sometimes ask you to consume it, sometimes not, because their knowledge does not come from the educational aspect but is purely based on hearsay. Desi ghee should be consumed in small quantities due to its anti-inflammatory effect on the system. Great for increasing your good cholesterol and immunity levels too.

Olive oil

Research shows that olive oil, a healthy fat, can lower the risk of heart disease, cancer and diabetes. Its components, including oleic acid and secoiridoids, protect the body and slow down the aging process. Extra virgin olive oil, extracted naturally and requiring less processing, provides the most health benefits. But remember: it is best to consume this raw or with minimal heating.

Tree nuts

Tree nuts are a nutritious snack containing amino acids (simplified proteins), vitamin E and unsaturated fatty acids. A 2018 study found that they lower the risk of cardiovascular disease. To stay healthy, people should choose raw or soaked nuts whenever possible. They are great as a snack and will keep you satiated while providing plenty of nutrients.

Nut butter

Nut butters, such as those made with almonds, peanuts and cashews, are nutritious because of their monounsaturated fats, which have been linked to a reduction in cholesterol levels. Nut butter with nuts as the only ingredient can help you stay full and satisfied. To reduce sugar intake, one can opt for nut butter with nuts and organic cane sugar as the only other ingredient.

Seeds

Often overlooked as a garnish, seeds are nutritional powerhouses. They are rich in polyunsaturated fats such as omega-3 fatty acids, which suppress inflammation. These seeds are also a good source of protein, fiber, vitamins and minerals such as vitamin E, iron and magnesium. For example, pumpkin seeds help keep blood sugar levels in balance.