10 Foods Rich in Good Fat

Foods Rich in Good Fat are mostly seeds, grains and fish . In addition, mono and polyunsaturated fats have a good nutritional quality and can bring health benefits when consumed in moderation, being even more effective when replacing saturated fat. For example, the simple substitution of butter for vegetable cream or industrialized mayonnaise already corresponds to a beneficial exchange for health.

Basically, there are three groups of fats: saturated, unsaturated and trans. Within each group there are several other types of fats. Unsaturated fats include polyunsaturated and monounsaturated fatty acids. Bothmono and polyunsaturated fats , when consumed in moderation and used to replace saturated or trans fats, can help lower cholesterol levels and reduce the risk of heart disease.

Polyunsaturated fats, found primarily in vegetable oils, help lower blood cholesterol levels and triglyceride levels. One type of polyunsaturated fat is omega 3, whose potential for heart health has been the subject of a lot of attention.

Monounsaturated fats are attributed to a reduced risk of heart disease. Mediterranean countries consume a lot of these. Monounsaturated fats are typically liquid at room temperature, but solidify if refrigerated. These heart-healthy fats are generally a good source of vitamin E.

The other two types of fat should be consumed in moderation: saturated and trans. There are two types of trans fats: the naturally occurring type, found in small amounts in dairy products and meat, and the artificial type, which occurs when liquid oils are hardened into “partially hydrogenated” fats. To avoid these points being discussed, the term “ good fats ” will be assigned to unsaturated fats. So, check out the 10 Foods Rich in Good Fat.

Avocado: Avocado is one of the top Foods Rich in Good Fat . Well, besides being very healthy. It is the type of food that should be more present in people’s diet. A 100 g serving of avocado contains around 14.6 g of good fats. The good news is that approximately 10 g of the fat content comes from monounsaturated fats and almost 2 g corresponds topolyunsaturated fats .

Olive oil: Olive oil is one of the main foods rich in good fat . Well, besides being very healthy. provides good fatty acids ( fats ) and also has anti-inflammatory properties. In addition, it also prevents the accumulation of visceral fat, a passport to cardiovascular diseases and diabetes.

Egg: Eggs are one of the main foods rich in good fat . Well, besides being very healthy. they are an economical and easy source of protein. While it is true that egg yolks contain some fat , they are also packed with important nutrients. An egg contains 5 grams of fat, but only 1.5 grams are saturated, which makes them too

foods rich in good fats. Brown eggs are also a good source of choline (one egg yolk has about 300 micrograms of choline), an important B vitamin that helps regulate the brain, nervous system, and cardiovascular system. Forget the concept that egg is villain!

Almonds: A one-cup serving of almonds has about 29.5 g of monounsaturated fats and around 11.2 g ofpolyunsaturated fats . You just have to pay attention to the calories, as the calorie content of this same cup is 532.

Coconut Oil:  Coconut is one of the main Foods Rich in Good Fat . Well, besides being very healthy. The fat present in coconut has the highest concentration of lauric acid among all vegetable fats . This is the same fatty acid found in breast milk, an essential element to stimulate immune balance. In the body, it is converted into monolaurin, a type of fat capable of fighting numerous infections. Monolaurin is antiviral, antibacterial and destroys lipid coated viruses and different pathogenic bacteria.

Fatty fish: Salmon and other fatty fish – such as tuna, sardines , etc. – is rich in unsaturated fats and omega 3, a substance that helps improve concentration and regulates stress . In addition, salmon is a lean protein that helps increase feelings of satiety.

Brazil nut: compared to other oilseeds, this nut has the highest caloric and protein content, in addition to fighting free radicals. “Its consumption is recommended for cancer prevention. 1 Brazil nut per day guarantees the minimum amount of selenium needed by our body, recharging this mineral that fights cellular aging and guarantees a long and healthy life.

Chia seeds: 80% of chia seeds calories correspond to fat and in a 28 g serving of food, there are approximately 9 g of fat. However, the good news is that of these fats , approximately 78% are polyunsaturated fats, with their omega 3 fatty acids.

Flaxseed: Along with chestnuts , seeds are foods rich in good fats to improve good cholesterol. And flaxseed is especially popular with nutritionists because of its versatility in a heart-healthy diet. It’s a great addition to salads, being in your favorite homemade salad dressing. You can even bake with it, too. A tablespoon of flaxseed has approximately 2.5 grams of good fats . Try using 3 tablespoons of flaxseed instead of 1 tablespoon of oil or margarine in your muffins.

Dark chocolate: Despite being caloric and rich in fat, dark chocolate can be part of your diet, as it is rich in substances beneficial to health, such as the well-known antioxidants. Dark chocolate contains monounsaturated fats that have the ability to stimulate the body to use more energy from fat stores.

Thus, if you maintain a balanced diet, your body will be forced to mobilize fat stores to be converted into fuel for cells.