Healthy, high-fat foods are a wonderful way to incorporate more flavor, satisfaction and nutrition into every snack and meal. Besides making foods richer and tastier, of course, this macronutrient is great for several reasons. But before we get into a long and mouth-watering list of fantastic high-fat foods superfoods to incorporate into your diet (of which you probably already have plenty in your pantry or refrigerator), let’s discuss the benefits of fats and their different types.
The importance of giving fat a place in our diet may seem like common knowledge in nutrition today. But before the days of keto diet, high-carb, low-fat foods and high-protein, low-fat foods were widely considered healthier than all high-fat foods. The truth is that when it comes to health, fats play an essential role in many bodily functions, like cell growth and turnover, brain growth and development, and digestion, as SELF reported. Fats are also responsible for keeping us full and satisfied for longer periods of time. Additionally, many good sources of fat are also naturally rich in other essential nutrients, like fiber, proteinand a range of vitamins and minerals.
What do people mean when they talk about in good health But high-fat foods, as opposed to unhealthy foods? First of all, it can be risk of dividing food into distinct categories of “healthy” or “unhealthy”. Our tendency to label foods this way is a practice supported by diet culture as much (or more) scienceand generally speaking, all foods can have a place in a varied and balanced setting diet. Also, like many topics in nutrition, research on the effects of different types of fats on our health is evolutionand sometimes a source of disagreement among the experts.
That said, people generally use the term healthy fats as a simple way to refer to unsaturated fats which we know are great for us, and unhealthy fats to refer to saturated fats that you may want to moderate. Here’s a quick overview of saturated and unsaturated fats. (And if you want a more in-depth introduction to the topic, as well as answers to questions like the ideal number of grams of fat per day, check out this piece out.)
Fats considered “healthy”
The scientific data here is actually quite substantial: these are the types of healthy fats we usually want more. There are two kinds:
- Monounsaturated fats: “These are among the healthiest fats” Dana HunnesPhD, MPH, RD, Senior Dietitian at UCLA Medical Center and adjunct assistant professor at the Fielding School of Public Health, tells SELF. Monounsaturated fats help grow and maintain your cells and can help lower your LDL cholesterol levels, reducing your risk of heart disease and stroke. United States National Library of Medicine said. They’re found in foods like olive oil, nuts, and avocados (some of the best high-fat foods for vegetarians).
- Polyunsaturated fats: The two main types of polyunsaturated fats are omega-3 and omega-6 fatty acids, which our bodies cannot make themselves but need for many essential functions, American Heart Association (AHA) explains. Omega-3 fatty acids are particularly beneficial for heart health, including reducing blood pressure and lowering cholesterol and triglyceride levels, according to United States National Library of Medicine. Omega-3s are mainly found in foods like fish, nuts and seeds, while omega-6s are found in some vegetable oils, says Hunnes.
Fat experts recommend eating less
Although the science is less clear, there are two main types of fats that are not considered as healthy. Nutrition and public health experts generally advise minimizing or moderating your intake. There are two kinds:
