Healthy Fatty Foods
Saturated fats may elevate bad cholesterol levels and increase
the risk of heart disease. These fats can cause a host of other serious
ailments.
But wait, these are saturated fats – not just any type of fat. Over
the last two decades, fats have been mercilessly demonized. People started
cutting down on fats – without a thought. And that has only done more harm than
good.
If you think giving up on delicious foods is the only way
to cut down on bad fat, wait. Sit back and hold your thoughts. Keep reading.
How Can High-Fat Foods Be Healthy?
Perfectly legitimate question. For the answers, we must
first know what the different types of fats are.
Fats are broadly classified into unsaturated and
saturated. Unsaturated fats are further categorized into monounsaturated and
polyunsaturated. In simple terms, unsaturated fats are healthier fats. These
are the fats you need to consume. These fats reduce the risk of heart disease.
While monounsaturated fats help lower your cholesterol levels, polyunsaturated
fats aid muscle movement and blood clotting.
Types Of P olyunsaturated Fats
Omega-3 and omega-6 fatty acids are two types of
polyunsaturated fats. There’s a ton of research supporting the ability of
omega-3 fatty acids in preventing chronic disease and dangerous ailments. There
is some research showing the cardioprotective effects of omega-6 fatty acids as
well – though there are debates about their inflammatory role and possible
harm.
Also, though a large body of research suggests that
saturated fats are bad, some studies find no possible link between this type of
fat and disease. Nonetheless, we recommend you cut down on saturated fats and
increase your intake of the unsaturated kind.
All in all, fats are important – when they are of the unsaturated kind.
All the super-healthy high-fat foods contain them. Let’s take a look at them
now.
What Are The Healthy High-Fat Foods?
These are the foods with high concentrations of unsaturated
fats, including omega-3 fatty acids. They include:
1. Nuts
- Serving size – 137 g
- Total fat – 70.5 g
- Unsaturated fat – 57.8 g
- Omega-3 – 260 mg
The unsaturated fats in nuts are thought to lower bad
cholesterol levels, as per some reports. Nuts are also quite replete with
omega-3 fatty acids, which help preserve heart health.
The unsaturated fats in nuts, especially in almonds or
hazelnuts, were found to lower bad cholesterol while elevating good cholesterol
levels.
Walnuts are also great sources of omega-3 fatty acids and
alpha-linolenic acid. Studies show they may have the ability to increase inferential
reasoning in individuals.
How To Include In Your Diet
You can sprinkle almonds on top of yogurt. Or top hot or
cold breakfast cereal with nuts for a great start to the day.
Caution: Nuts are high in calories and eating too many
of them can result in calorie overload. Hence, consume nuts in limited
quantities (not more than a handful).
2. Seeds
- Serving size – 140g
- Total fat – 67.3 g
- Unsaturated fat – 57.6 g
- Omega-3 – 31325 mg
Seeds are potent sources of monounsaturated and
polyunsaturated fats. In fact, flaxseeds are among the richest sources of
omega-3 fatty acids. And for non-fish eaters, they are the best source of these
healthy fats.
Even chia seeds are great sources of omega-3. In a study,
the seeds were found to increase blood levels of EPA (eicosapentaenoic acid, an
omega-3 fatty acid).
How To Include In Your Diet
You can add ground flax seeds to smoothies or oatmeal.
Combine different seeds to make a trail mix. Sprinkle sunflower seeds over your
evening salad. You can add chia seeds to your pastries and puddings.
3. Avocados
- Serving size – 150 g
- Total fat – 22 g
- Unsaturated fat – 17.4 g
- Omega-3 – 165 mg
Avocados are great sources of both monounsaturated and
polyunsaturated fatty acids. Thanks to these, they can be a part of a
heart-healthy diet plan.
Majority of the fat in avocados is oleic acid, which is
also linked to lowered inflammation. This acid can also have positive effects
on genes linked to cancer.
Interestingly, the monounsaturated fats in avocados can
promote the absorption of antioxidants like beta-carotene (which is
fat-soluble), thereby enhancing vision health.
How To Include In Your Diet
Add slices of avocado to scrambled eggs and have them for
breakfast. You may also replace the butter or mayonnaise on your breakfast
toast with slices of avocado.
4. Coconut Oil
- Serving size – 218 g
- Total fat – 218 g
- Unsaturated fat – 16.5 g
- Omega-3 – Nil
Though coconut oil contains unsaturated fat, what
contributes most to its benefits are its saturated fats. The oil contains a
special type of healthy saturated fats, called medium-chain triglycerides
(MCTs). These triglycerides are shorter than most fats found in our food (which
are long-chain triglycerides).
Studies show that the MCTs in coconut oil can increase
energy expenditure, thereby inducing fat burning. Coconut oil is 92% saturated
fat, and lauric acid is one of the main constituents. This acid, as per
studies, can fight inflammation and microbial infections.
Surprisingly, the saturated fats in coconut oil could also
increase good cholesterol levels in participants in a study. Of course, this
has more to do with the chemical structure of the saturated fats in coconut
oil. Otherwise, saturated fats by themselves are not healthy. At least, not
most of the time.
How To Include In Your Diet
Use coconut oil to cook your favorite dishes. You can also
replace other oils and butter in your recipes with coconut oil.
5. Dark Chocolate
- Serving size – 101 g
- Total fat – 43.1 g
- Unsaturated fat – 14.2 g
- Omega-3 – 34.3 mg
The healthy fats in dark chocolate come from cocoa butter.
These fats are made of oleic, stearic, and palmitic acids. Though stearic and
palmitic acids are saturated fats, while stearic acid has a neutral effect on
blood cholesterol, palmitic acid is so low in concentration for it to have any
severe impact. But, of course, moderation is key here.
The oleic acid in dark chocolate is considered
hypocholesterolemic (cholesterol-lowering) and can even be protective against
coronary heart disease.
How To Include In Your Diet
Drizzle some hot chocolate over your breakfast cereal or
fruit salad. You may also add dark chocolate chips/cubes to your morning
smoothie.
6. Salmon (And Other Fatty Fish)
- Serving size – 198 g
- Total fat – 12.6 g
- Unsaturated fat – 9.2 g
- Omega-3 – 3996 mg
Salmon is one of the richest sources of omega-3 fatty
acids. Though the fatty acids are present in most fish, those like salmon are
richer – as they store a lot of the oils in their muscles. Studies show that
omega-3 fatty acids can cut the risk of heart disease and even promote vision
health in adults.
EPA and DHA, the two omega-3 fatty acids found in fatty
fish, are crucial for brain development as well. They are abundantly present in
the cell membranes of brain cells, facilitating communication between brain
cells.
Other fatty fish with beneficial unsaturated fats (omega-3s)
include sardines, mackerel, and anchovies.
How To Include In Your Diet
You can have poached salmon, along with herbs, for
breakfast. You may also add smoked salmon and cream cheese on sprouted-grain
bread, with cucumber or tomato slices.
Caution: Pregnant and breastfeeding women must be
careful while choosing fish to avoid complications from possible contamination.
7. Spirulina
- Serving size – 112 g
- Total fat – 8.6 g
- Unsaturated fat – 3.1 g
- Omega-3 – 922 mg
Spirulina is another good source of omega-3 fatty acids.
Several preclinical studies have established spirulina’s hypolipidemic effects.
Supplementation had shown to reduce total serum cholesterol levels, in addition
to increasing the levels of good cholesterol.
How To Include In Your Diet
Spirulina is most commonly available in the form of powder
and tablets. You can simply mix the powder in a glass of water and drink it
straight.
8. Whole Eggs
- Serving size – 44 g (1 medium egg)
- Total fat – 4.4 g
- Unsaturated fat – 2.3 g
- Omega-3 – 32.6 mg
Eggs, especially those enriched with omega-3s, can be quite
beneficial. Studies show the intake of such eggs can lower serum triglyceride
levels. Evidence also suggests that regular intake of eggs can help prevent chronic
and infectious diseases.
How To Include In Your Diet
Have 1 to 2 boiled eggs every day, for breakfast. Egg
omelets can be a great combination with your breakfast toast as well.
These are the foods that contain the highest amount of
healthy fats (especially omega-3). Including them in your regular diet can do
wonders for your health. But there’s a catch – you can’t have too much of these
healthy fats. Excess of unsaturated fat (omega-3 and omega-6, both) can cause
undesirable effects.
What Are The Side Effects Of Excess Unsaturated Fats?
There is only so much fat you can take in a day – be it
saturated or unsaturated. The daily fat intake for adults should be around 20%
to 35% of the total calories. This means, if you consume about 2,000 calories a
day, your fat intake can be between 44 grams to 77 grams. If this fat is
unsaturated, much better. But exceeding the amount can lead to complications.
These include:
Elevated Blood Sugar Levels
Studies show excess of omega-3, especially in type 2
diabetes patients, can elevate blood glucose levels.
Possible Diarrhea And Acid Reflux
Treatment with omega-3 fatty acids was found to cause
diarrhea and acid reflux (27). This is rare, but it may happen. Excess dietary
fat intake can even lead to indigestion, as per a few studies.
Increased Risk Of Stroke
Stroke occurs due to bleeding in the brain, which is caused
by the rupture of blood vessels. Certain animal studies show unsaturated fats
like omega-3 fatty acids may decrease the blood’s clotting ability, thereby
increasing stroke risk.
Excessively Lowered Blood Pressure
Studies show that omega-3 fatty acids can lower blood
pressure. This can be beneficial for people with high blood pressure levels.
But those with low blood pressure or on medications for low blood pressure may
face issues – as the fats may lower their blood pressure way too much.
Excess of omega-6 fatty acids is also harmful. Research
suggests this can lead to several chronic inflammatory ailments.
Conclusion:
Fats are not bad. Our bodies need fat. You just need to
mindful about the type of fats you ingest and the amount. Don’t go overboard.
