Foods that contain fat. Vegetable fats: harm and benefit

Some comrades say that vegetable fats are a sign of a poor-quality product. Others are a guarantee that we will live long, happy and active lives. Which of them is right? Actually, nobody. It all depends on the source, quantity and situation. Vegetable fats are both super-healthy cold-pressed and hydrogenated margarine from the cheapest soybean oil. It is clear that we will only become healthier and more beautiful from the first, but it would be better to refuse the second if we are for a healthy lifestyle. In addition, not all “healthy” vegetable fats actually contain substances that are beneficial to our bodies. How to learn to navigate in the endless sea of all sorts of usefulness?

If you open any book about weight loss by popular authors from the 90s of the last century, after half an hour you will run to throw out the butter and buy a bottle of vegetable oil. And all because then it was generally not customary to eat anything other than sunflower oil, because the theory of weight loss was associated with a high level, and low - healthy fats. Allegedly, if the cholesterol level in the product is high, you will never be able to lose weight by eating it. In addition, animal fats were considered downright sources of cholesterol plaques for our unfortunate blood vessels, and therefore they were not recommended to be eaten by anyone at all, almost never.

In fact, both vegetable and animal fat contain 9 kcal per 1 g, which does not make them the “lightest” macronutrients. But both options are necessary and useful for our body, just in different quantities and proportions.

Vegetable fats should make up about 80% of the average person's "fat diet" and should be supplied in an amount of about 0.8 g per 1 kg of body weight. If we are talking about an obese patient, the average normal body weight for his height, or the body weight that he had before the disease, is natural and average. For athletes, a formula with a single fat is valid, and even 1.2 g of total fat per 1 kg of body weight.

Vegetable fats are useful because:

help to obtain essential omega-3 fatty acids. They are responsible for redox processes in the body. Essential fatty acids are prescribed as a means of preventing heart attack and stroke, as an essential component of the diet to maintain vascular elasticity, and as a means of preventing the occurrence of cholesterol plaques. They allow us to maintain a normal level of secretion of sex hormones, and help improve skin condition. Omega-three is one of the few supplements that are mandatory for every person, even in relatively conditions;
they contain vitamins A and E, which improves the redox processes in tissues, helps maintain a healthier and younger appearance and contributes to active longevity. Vegetable oils are therefore considered a necessary ingredient for our beauty;
they are readily available. In almost every price category, we can find an adequate solution regarding vegetable fats. Oil is also suitable for budget food, for more expensive options - sesame, and high-quality. In general, there are a lot of options, and we can always find something more adequate for ourselves.

Vegetable oil gives us health and beauty, and it is also good for digestion. It improves the absorption of many vitamins from vegetables and fruits, so salads are the best option for those who want to get as many natural vitamins as possible. Each natural vegetable oil has its own distinctive properties.

The Healthiest Sources of Vegetable Fats

nuts

Nuts are not only a good source of the same fats that improve our health and appearance, but also a great convenient food item. If you are losing weight, the only thing worth knowing about nuts is that they are optimal as a source of fat for a weight-reducing person. After all, they also contain proteins and which slow down the absorption of protein. Nuts can be included in the diet in the amount of 20-30 g. They can be included in a separate snack or left as a salad dressing.

Nut pastes

This option is good if the pasta is natural, without added sugar, and syrups. Pounded nuts of any kind are digested a little faster and more completely, we buy oil or paste for snacks, and other similar options. It would be better if the nut butter is purchased at a health food store, and is dosed in spoons, and not in half a can.

Avocado

- a source of fiber, vitamin E and omega-3 fats. It can be used as a base for sauces and sandwich spreads. This fruit contains and has antioxidant properties. It is an excellent energy product for those who for some reason do not eat other high-calorie foods. Avocado can be used both as a product for the prevention of premature aging, and as an additional source of fat in the diet for problems with sex hormones.

coconuts

These nuts always stand apart, as they contain much fewer calories than their "traditional counterparts", but they contain them. Because coconuts are sweetish, and when grated, they can completely replace the sweetener, in addition, coconuts contain dietary fiber, so they are an extremely useful analogue of sweets.

Flax seeds

Numerous folk recipes claim that flax seeds help with all misfortunes from increased appetite to digestive problems. Flax seeds contain omega-3, soft fiber, and even protein. Flax seeds can be the basis for healthy low-carb flours as well as butter. They can simply be added to porridge or soup, and can be used as a thickener for shakes, smoothies, and even powdered protein shakes.

Pumpkin seeds

Can vegetable fats be harmful? There is a situation when products should not contain them, but they do contain them. For example, according to GOST, dairy products must contain only milk fats, but not palm oil. It is added to yogurt in order to reduce the cost of production, and to make more production for less money. And it is also a preservative, which means that the same cottage cheese or yogurt can lie on store shelves longer and delight the consumer. All in all, a total benefit.

But for health, such products may not be useful:

Fats are an essential part of a healthy diet, just like proteins and carbohydrates. The assumption that fatty products do not bring anything good to the body, but only exceptional harm, is devoid of common sense, since the role of fats for the smooth functioning of the organs and systems of the human body is very large. You just need to distinguish between the concepts of lipids and know which ones are useful, and which ones should be completely abandoned.

In the human body, lipids are concentrated mostly in the subcutaneous fat. In small concentrations, they are found in the brain, liver and muscle tissue. These substances are vital for the body, in the right concentration, of course. A lack of connections, as well as an excess, can lead to unpleasant consequences. Today we will talk about the benefits and possible harms of lipids, as well as their role and functions.

List of high fat foods:

Butter, spread, vegetable, margarine, pork fat, lard - 80%.
Nuts (walnuts, peanuts, almonds, hazelnuts) - 40% -80%.
Sunflower seeds - 40%.
Cheese, fat sour cream (more than 20%), pork, duck, goose, eel, smoked sausage, rolls with condensed milk or cream, chocolate, halva - 20%.
Fat cottage cheese (from 10%), cream, cream ice cream - from 10% to 19%.
Lamb, beef, chicken (shank, ham), eggs, low-fat sausage - from 10% to 19%.
Salmon, herring, mackerel, caviar - from 10% to 19%.
Avocado (fruit) - from 10%.

Table 1. Food groups by total fat content

Groups products	Low fat content	Average fat content	high fat content
Fruits	Absolutely all fruits (except avocados and olives), fresh juices (fruit)	olives	Avocado
Vegetables	Juices (vegetables), soups (vegetarian), vegetables without fat additives (without oil, mayonnaise, sauce)		Vegetables (fried), as well as with the addition of fat dressings
Bread, bakery products, cereals	Bread (white and black), pasta and cereals without added milk and butter, cereals (rice and corn)	Porridges (milk), Buns (not rich)	Cakes, croutons fried in oil, pastries, puff pastry, shortbread
Milk and dairy products	skimmed milk, low-fat cottage cheese, low-fat kefir	Cheese, cheeses (pickled), cottage cheese (bold) 2% milk, kefir 1-2.5%	cottage cheese (fat) sour cream, milk (whole) cream, ice cream (creamy)
Animal meat, poultry meat	Beef (lean) veal, bird without skin	Poultry meat with skin, lamb, beef with visible fat	Beef (fried), pork, stew, bacon, ham
Fish	Low-fat fish (hake, cod, pike)	Salmon, herring, capelin	canned oil, sardines, sturgeon
Eggs	Squirrels	Egg (whole)	Fried eggs
Legumes	Lentils, beans, peas	Soya
Oils and sauces	Vinegar, mustard, ketchup	Sauces (sour cream), mayonnaise 15%	Mayonnaise 50-67%
Confectionery	Marshmallow, jams, jam		Chocolate, halva, cakes
Beverages	Coffee, tea, cold drinks		Alcoholic drinks

You need to understand that when organizing proper nutrition, it is important to take into account that lipids and lipids are different. And the concept of fat does not mean "exceptional harm" or "exceptional benefit".

Saturated fats are bad, they are found in animal products - butter, dairy products, meat, lard, as well as palm, coconut and cocoa bean oils.

Foods that should not be included in the diet

Saturated fats are simple in structure and most unhealthy. They stay in the body for a long time, clog arteries and provoke an increased risk of developing diseases of the heart and blood vessels.

Experts, in order to maintain health and normal functioning of organs and systems, advise minimizing or completely eliminating the use of foods rich in saturated fats:

margarine;
animal fats (butter, interior fat, lard);
tropical vegetable oils: palm, coconut;
fatty meat products (pork, lamb);
fast food
confectionery;
chocolate
dairy products with a high percentage of fat.

Trans fats are a separate "harmful group of fats". They are produced artificially (when unsaturated lipids are converted to saturated ones through thermal treatment and hydrogenation. The food industry uses trans fats to extend the shelf life of products. Since trans fats do not exist in nature, it is much more difficult for your body to process them.

Avoid eating chips, crackers, cookies, pies, donuts, pastries, confectionery and bakery products in order not to cause huge damage to your health. See the table for details:

Table 2. Trans fat content of some popular foods

Cholesterol enemy and friend

Another type of fat is cholesterol. According to its structure, it is a waxy light dense mass. Its formation occurs in the liver. The most interesting thing is that cholesterol is needed for the normal functioning of the body, but only in small concentrations. This substance is involved in the production of the most important hormones - testosterone and estrogen, as well as bile acids.

If cholesterol is contained in the body in an increased concentration (more than 250 mg), it automatically becomes an enemy, as it provokes the development of atherosclerosis, heart attacks and strokes, and angina pectoris.

In order to normalize cholesterol levels, experts advise adhering to the following rules.

Enrich your diet with foods rich in plant sterols (they are responsible for controlling cholesterol levels): olive oil, pine nuts, almonds, flaxseed, sesame, wheat germ.
Use freshly squeezed juices (from celery, beets, cucumber, apples, cabbage).
Enrich your diet with polyunsaturated lipids.
Drink green tea.
Give preference to lean meats.
Avoid eating fried foods.
Enrich your diet with foods high in ascorbic acid, calcium and vitamin E.

Read more about cholesterol-lowering folk remedies.

About the daily requirement and the correct ratio

Approximately one-fifth of the kilocalories, according to biologists, necessary for energy production, a person should receive from fats. The daily requirement for lipids depends on the state of health, lifestyle and age.

People who lead an active life, play sports and work hard physically, need a diet with a high calorie content. Elderly people, those who are inclined to be overweight and lead a sedentary lifestyle "lean" on calories is contraindicated.

In order for organs and systems to work smoothly, all types of healthy fats must enter the body, but in the right ratio. Ideally, the daily “fat” diet should be as follows: 40% vegetable fats and 60% animal fats.

The body of an adult should receive 50% monounsaturated lipids, 25% polyunsaturated and 25% saturated. The daily proportion of "fat" calories should not exceed 25%.
The body of a child up to a year should receive no more than 2.9 g of fat (per kilogram of weight), older than a year - 45-90 grams, women - 70-120 g, men - 80-155.

excess lipids

It is probably not worth pointing out the fact that the abuse of fatty foods (trans fats and saturated fats) sooner or later becomes the cause of obesity. Extra pounds are not only an aesthetic problem, but also a medical one. Obesity affects the liver and heart. Accompanied by an excess of harmful lipids in the body:

deterioration in the functioning of the pancreas and liver;
the occurrence of oncological diseases;
changes in the chemical composition of the blood;
increased risk of ischemia, stroke and heart attack;
tachycardia and hypertension.

It is possible to prevent the development of diseases provoked by obesity and excessive accumulation of fats in tissues and organs, and the best solution is to minimize the consumption of lipid products, especially those stuffed with trans fats. Diet in combination with an active lifestyle is the best way to maintain health and keep the body in good shape.

deficit

Not only excess lipids are harmful. Insufficient intake of compounds (meaning poly- and monounsaturated) is also fraught with serious problems. People who are constantly on strict diets often suffer from a deficiency of essential substances. May be due to deficiency and metabolic disorders. It is not difficult to understand that organs and tissues lack fatty compounds, the disease is accompanied by:

excessive dryness of the skin;
irritability and depressive disorders;
fast fatigue;
constant feeling of hunger;
distraction;
visual impairment;
elevated cholesterol levels;
joint pains.

A person whose body suffers from a lipid deficiency is constantly freezing (even in summer), he cannot lose weight (weight stands still), and crowded places tire him.

In order to eliminate such manifestations, the diet should be reviewed and adjusted - enrich it with poly- and monounsaturated fatty acids.

In order for organs and systems to function properly, the body must constantly receive useful substances, including lipids. If you know the daily rate and how to use them correctly, you can prevent a lot of ailments and even improve your health.

Stop eating trans fats.
Reduce the amount of saturated lipids.
Use unrefined and raw oils only for seasoning prepared meals.
Use animal lipids only for frying.
Store oils in tightly sealed containers in a dark place.
Consume foods with omega 3, 6 and 9 fatty acids daily.
Lipids should not exceed a third of the total daily calories.
Use wire racks to get rid of excess fat while roasting meat.
If in doubt what to choose - sausage or chicken breast, give preference to the second.
Eat no more than one egg yolk per day.
Do not give up dairy products, it is important for the body. Just choose low fat foods.
Read food labels and beware of food containing palm or hydrogenated oils.

Now you know everything about fats - about the benefits and harms, what foods contain them and what their excess or deficiency is fraught with. In no case do not give up lipids, just monitor their intake into the body, and also correctly compose a diet.

Plants are the main source of healthy fats that humans need. Nuts, fruits and seeds of various crops are used as raw materials for the production of oils. Grape, sea buckthorn and apricot pits, cereal germs are also processed for processing.

Vegetable fats are extracted in two ways - pressing and extraction. The first method, in which oils are obtained by mechanical pressing, is considered sparing, but inefficient in production. The cake remaining after pressing still contains fats, so it is subjected to extraction with organic solvents. The products obtained after secondary processing contain an order of magnitude less biologically active substances.

The benefits and advantages of vegetable fats

Vegetable fats are rich in tocopherols and fatty acids. They contain:

vitamins of group B, D, K;
carotenoids;
phytosterols;
phospholipids;
mineral salts.

The fatty acids of most vegetable oils are unsaturated. Such organic compounds have a positive effect on the structure of the vascular walls, preventing the formation of cholesterol plaques. Unsaturated fatty acids are involved in the synthesis of hormones and metabolism, ensure the normal functioning of the immune system.

Omega-6s are predominant in corn, nut, sunflower, and safflower oils. Alpha-linolenic acid is rich in cotton and flaxseed fats (44%). The cedar and camelina product can also boast of a high content of Omega-3.

Why are animal fats inferior to vegetable fats? Being very high-calorie, the latter, getting into the body, are still easily absorbed and quickly consumed. This is explained by the fact that there are more phosphatides in the composition of vegetable fats than in animal products. Complex lipids, in the molecules of which phosphoric acid is present, accelerate the process of splitting. Thus, the accumulation of fat in the liver is prevented.

In addition, these substances reduce the level of cholesterol in the blood, preventing blockage of blood vessels. It should be remembered that phosphatides, either as a precipitate or in suspension, are present only in unrefined oils.

Types of vegetable oils

Most of the biologically active substances are found in the first cold-pressed oil, so nutrition experts recommend adding it to food. However, the shelf life of natural products with impurities is short. To improve the presentation and extend the life of such substances, as well as to make their taste and smell neutral, manufacturers resort to different cleaning methods:

In order to eliminate hydrophilic substances and phosphatides, the crude product is subjected to hydration.
With the help of alkali, fatty acids are removed from it (neutralization).
At the bleaching stage, soapy substances, pigments and phospholipid residues are removed.
Corn and sunflower oil is subjected to winterization (freezing), thereby removing wax-like components.
The final stage of refining - deodorization - involves the processing of the product with steam.

By consistency, vegetable fats are liquid and solid. Products of the second type are also called butters. Their characteristic feature - a waxy or creamy texture - is preserved at room temperature. To melt, such oils are heated in a water bath to 50 degrees. Butters owe their solid consistency to saturated fatty acids: arachidic, lauric, myristic, palmitic and stearic.

List of popular solid vegetable oils:

avocado;
cocoa butter;
coconut;
mango;
aloe vera product;
babassu oil;
neem oil;
shi (karite);
product from Shoreya (sal tree);
Palm.

Which liquid oils have the most balanced composition? A variety of unsaturated fatty acids is the advantage of cottonseed, camelina, sea buckthorn and soy products. Sunflower oil, common in our area, is a valuable source of Omega-9 and Omega-6. A similar combination of unsaturated fatty acids is found in the product obtained by pressing grape seeds. A lot of useful substances are found in linseed, mustard, sesame, hemp oil. Not only a wonderful composition, but also excellent taste has cedar and nut fat.

Use in cooking and cosmetology

Solid vegetable fats are widely used in confectionery. Chocolate and halva are made on their basis, they are added to creams and hot sweet drinks. Coconut oil occupies a special place in vegetarian cuisine, as it is similar in composition to milk fat. However, much more benefit from butters can be obtained when used externally.

Here is just a small list of cosmetic problems that you can get rid of with homemade masks and creams based on vegetable fats:

dandruff and thinning curls;
split ends, thinning and frizzy hair;
dryness, redness and peeling of the skin;
wrinkles, age spots, burns;
rough skin on elbows and knees, calluses.

An adult should consume at least 30 ml of oils daily. Moreover, it is desirable to include various vegetable fats in the diet - this will balance the diet. In products rich in oleic acid, oxidation processes are slower. That is why it is best to stew and bake dishes in olive fat. It should be added to hot sauces and infusions.

Oils dominated by Omega-6 and Omega-3 are unstable to high temperatures. In addition, they cannot be stored in an open state: upon contact with oxygen, free radicals and toxic oxides are formed in fatty foods. Rapidly oxidizing oils are kept in a dark, closed container in a cool place. So that they do not lose all their useful properties, they are added to dishes raw. They are seasoned with salads and cereals, included in cold sauces.

Expert opinion

I love flaxseed oil for its beneficial properties and taste with bitterness. I want to note that it is impossible to fry on it, it does not tolerate heat treatment. Should be stored in a dark place. The article mentions nut oil - it is extracted from walnuts and has a characteristic smell and taste. For example, when I don’t have the nuts themselves at hand, I pour this oil on my vegetable salad, and it replaces them even to my taste. When you choose this oil, pay attention - it should be light, slightly greenish. But not bright at all. A saturated color means that the oil was heated during the pressing process, which means that it has lost some of its useful properties.

Inna Verbitskaya, nutritionist

"Fats are not the enemy if you know all about them"

If a person is faced with the choice of which product to eat - fatty or low fat - almost everyone will give preference to the second. People are always looking to lose weight. And to do this, you need to eat dietary products. Fat, on the other hand, has consistently been touted as the enemy of the diet that can only do harm, so it's no surprise that people are baffled when doctors and nutritionists rave about fat. In fact, there are healthy fats for weight loss. You probably know that avocados are one of those that became popular in the diet and boomed on Instagram a few years ago, and only recently calm has been established. So you can take into account olive oil, the pearl of the Mediterranean food system. In addition to those mentioned, there are quite a few healthy fat-rich foods that are definitely worth incorporating into your diet on a regular basis. Here's what you need to know.

What fats are good for the body? These are usually considered to be monounsaturated and polyunsaturated fatty acids. They help reduce arterial-clogging cholesterol levels, in addition to their other heart-health benefits. Studies also show that these fats help regulate insulin and blood sugar levels, reducing the risk of type 2 diabetes.

“Monounsaturated fats are among the healthiest of all fats,” says Dana Hanns, Ph.D., MSc, researcher and developer, senior nutritionist at UCLA Medical Center and visiting assistant professor at Fielding Public Health. "They are anti-inflammatory, reduce the risk of cardiovascular disease and are full of good nutrients, and are also beneficial for weight loss."

Polyunsaturated fats may also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our body needs for brain function and cell growth. Omega-3s are good for heart health and are mainly found in fish and algae, nuts and grains. “Other omega-6 polyunsaturated fats can be found in some vegetable oils,” Hanns adds. "They're not particularly bad, but they're not always healthy either, unlike omega-3s and monounsaturated fats." Omega-6s work together with omega-3s to help lower cholesterol levels, but studies show that eating more omega-6s than omega-3s can contribute to inflammation and weight gain, so the bottom line is you need to make sure that you consume more omega-3s than omega-6s.

What are bad fats

One simple rule: Trans fats should always be avoided - they are listed as "partially hydrogenated oils" on the label. They really do not carry anything but harm. Most of them are artificial and increase the level of bad cholesterol and reduce the level of good cholesterol, which helps to cleanse the blood vessels. According to the American Heart Health Association, trans fats increase the risk of heart disease and stroke and are associated with a higher risk of type 2 diabetes.

Saturated fats are a bit trickier to work with. The old nutritional studies said that saturated fat was really bad for cholesterol levels, but newer information says that it has a neutral effect. The topic is very sensitive, and the recommendations of the USDA and the American Heart Association are still to limit saturated fat intake and favor monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fats, but they do not make up a large proportion of all fats and therefore do not offset the benefits of healthy fats.

List of foods containing healthy fats

Here are the best sources of monounsaturated and polyunsaturated fatty acids. We have prepared a material about healthy fats, a list of products - especially for you!

1. Avocado

One medium avocado contains about 23 grams of fat, but it's mostly monounsaturated fat. In addition, a medium avocado contains 40% of the daily fiber requirement without sodium or cholesterol, and is a good source of lutein, an antioxidant that helps protect eyesight. Try using it in place of foods that are higher in bad fats—use 1/5 of a medium avocado instead of mayonnaise on a sandwich, butter on toast, or sour cream on a baked potato. Remember that avocados are quite high in calories, so you should eat no more than 1/4 of an avocado at a time.

2. Walnuts

Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha-linoleic acid, found in plants. A recent study found that one handful of walnuts a day lowered overall levels of bad cholesterol and also improved the functioning of blood vessels. Studies have also found that eating nuts reduces the risk of blood clots that can cause heart attacks and also improves the health of the arteries.

3. Other nuts like almonds and pistachios

Nuts like pecans, pistachios, cashews, and almonds are also high in healthy fats. Almonds are the richest in vitamin E, while pistachios are richest in lutein and zeaxanthin, while carotenoids are important for eye health. All that is required is to eat about 30 grams of nuts daily to see a positive effect. Some varieties are fatter than others, such as cashews and macadamia nuts, so you need to pay more attention to serving size (nuts have an average of 45 grams of fat per 100 grams). Nutritionists love pistachios because the fact that you have to peel them helps you eat them more slowly, making portion control easier. Peanuts (legumes) contain both monounsaturated fats and polyunsaturated omega-6 fats, indicating that they are good for the body.

4. Nuts and seed oils

Nut oils and oils from various seeds are where the healthy fats are found. Try almond, cashew, and sunflower oils for the right dose of monounsaturated and polyunsaturated fats from a plant source. All you need is 2 tablespoons, which can be spread on toast or eaten with fresh apple slices. Choose natural nut butters with minimal ingredients.

The fat in one cup of black olives is 15 grams, but again, that's mostly monounsaturated. Plus, no matter which type of olives you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known as a cancer preventative. New research shows that it also plays a role in reducing bone loss. If you have allergies or other inflammatory conditions, olives may be the perfect snack for you, as studies show that olive extracts act as antihistamines at the cellular level. However, with all these benefits, it is important to remember that the serving size depends on the amount of olive oil. Stick to 5 large or 10 small olives as an ideal norm.

The reason olive oil is showing up in more and more cuisines is its richness in monounsaturated fats. But do not pour it in large quantities. One tablespoon contains as much as 14 grams of fat.

One cup of ground flaxseed contains a whopping 48 grams of fat, but it's all healthy unsaturated fat. You only need 1-2 tablespoons. Flaxseed is a great source of omega-3 fatty acids, so for vegetarians (or those who don't eat fish), it becomes the key to satisfying your need for healthy fats. In addition, flaxseed contains up to 800 times more lignans than other plant foods. These nutrients contain both plant estrogen and antioxidants, and studies show they may help prevent certain types of cancer. Last but not least, flaxseed contains both insoluble and soluble fiber, so it can help keep you feeling fuller for longer, as well as lower cholesterol and promote heart health. Sprinkle flax seeds over yogurt or oatmeal, add a spoonful to smoothies. Or try adding it to a pie crust when baking.

8. Salmon

Fatty fish like salmon (as well as sardines, mackerel, and trout) are full of omega-3 fatty acids and are known to help improve heart health. This is one of the best ways to get the amount of fat you need. The American Heart Health Association recommends eating at least two servings of fish per week to get the most benefit.

Tuna is also high in healthy fats and omega-3s. We're talking about convenient canned food and tuna in your favorite sushi. Steaks, hamburgers, tuna salads - the options are endless, so choosing something for yourself is easy. Like salmon, limit your tuna to 340 grams (twice a week total) to avoid overexposure to, for example, mercury, which can be found in small amounts in seafood.

Yes that's right. Just 30 grams of dark chocolate (one serving) contains about 9 grams of fat. About half of that is saturated fat, while the other half is rich in healthy fats and a host of other essential nutrients—vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? It can be said that chocolate is practically a vegetable. To get the highest levels of flavonoids from chocolate, buy bars with at least 70% cocoa beans.

This product does not contain much fat. Foods above or below may boast more, but tofu is still a good source of monounsaturated and polyunsaturated fats. A small, 80-gram serving of firm tofu contains 5 to 6 grams of healthy fat and about 1 gram of saturated fat, but it's natural - from soybeans. Tofu is considered a healthy food for a reason - it's a low-sodium, solid plant protein that provides almost a quarter of your daily calcium requirement.

12. Young soybeans

Rich in both polyunsaturated and monounsaturated fats, soybeans are also an excellent source of plant proteins and fibers. Enjoy them boiled or salted, as a delicious snack or hummus puree.

Add them to a salad or just eat a small handful for a big dose of healthy fats, protein, and fiber.

These small but mighty seeds are loaded with omega-3s, fiber, protein, essential minerals and antioxidants. Their popularity as a superfood is well deserved - you can add a tablespoon to smoothies for a quick boost in fat, fiber and protein, or soak them overnight for a quick breakfast. You can even use them in desserts.

15. Eggs

Eggs are an inexpensive and easy source of protein. People often think that eating egg whites is a healthier option than whole eggs because they contain less fat, but while it's true that egg yolk contains some fat, it's also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturates. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), a B vitamin that helps the brain, nervous system, and cardiovascular system. When it comes to cholesterol, recent nutritional studies have found that eating eggs does not increase blood cholesterol levels. In fact, research has linked moderate egg consumption to improved heart health.

The following foods are high in saturated fat and should be eaten more carefully. But they can also be part of a healthy diet.

16. Beef and pork

It is believed that high-fat foods, such as steak, are unhealthy. But it actually has less fat than you think, especially if you choose lean meats that have 5 grams of fat and less than 2 grams of saturated fat per 100 grams (on average). What's more, lean beef is a great source of protein, iron, and zinc, all important nutrients for active women. One 100 gram serving of lean beef contains a whopping 25g of muscle-building protein and three times the iron (important for transporting oxygen from the blood to the brain and muscles) than 1 cup of spinach, while getting a third of your daily zinc intake supports immune system. Lean pork can be a good source of fat when consumed in moderation. Processed pork, such as bacon, often contains sodium and other preservatives such as nitrates (which increase heart disease and cancer risk), so other white meats should be used instead.

17. Whole milk

As we have said, eating whole dairy products versus low-fat or low-fat dairy products has benefits for weight management. They even help reduce the risk of type 2 diabetes. One cup (220 grams) of whole milk contains 8 grams of fat, with 5 grams of saturated fat versus skim milk, which has none of them. Other proponents of the fat content of dairy products point out that fat is needed for the absorption of vitamins A and D from milk, since they are fat-soluble vitamins.

18. Whole yogurt

When shopping for yogurt, choose one that contains active cultures to reap the benefits for gut health. Take the classic version without filler - fruity flavors sin with a surprisingly large amount of additional sugar. Add healthy nuts and fresh fruits to your yogurt.

19. Parmesan

Cheese completes the review of healthy fats and the list of products. It is often unfairly criticized for its high fat content, especially hard, fatty varieties such as Parmesan. While it's true that cheeses have more saturated fats than plant-based foods, they (especially Parmesan, which contains just 27 grams of fat and 18 grams of that per 100 grams of saturated fat) provide a host of other nutrients. From the point of view of supplying calcium to the body, in particular bone tissue, cheeses provide almost a third of the daily requirement. And yes, cheese has as much protein as any other food, even when compared to meat and eggs!

(18 ratings, average: 4.67 out of 5)

When you look at a product's guaranteed nutritional value, don't be embarrassed to look at the heading "fats".

As many as four types of fats can fall into this category: saturated, polyunsaturated, monounsaturated, and trans fats. In addition to what is written on the package, today it is necessary to have an idea of which fats are good for the body and which ones should not be consumed at all.

Most people assume that if a product contains a high amount of fat, then it becomes unhealthy. Unfortunately, this assumption is not always correct. Of course, this may seem like a joke, but this article will help you understand what fats are.

In this post you will find a list of foods that contain healthy fats. These are 13 high-fat foods that must be added to your diet.

To understand the nutritional value of fats, you first need to understand how fats differ.

Common types of fats

Carbohydrates are sometimes referred to as a macronutrient, or a nutrient that the body needs in large amounts to function properly.

Fats are also classified as a macronutrient and must also be consumed by the body. However, like carbohydrates, not all fats are equally nutritious. In fact, some fats, such as trans fats, can be very unhealthy.

By the way, saturated fats and trans fats are two well-known classes of fats, while monounsaturated and polyunsaturated fats seem to scare people the most. It all depends on how well informed you are.

Let's take a look at the 4 types of fats most commonly found in foods.

Saturated fats are organic substances in which all carbon bonds are single. Saturated fats can be found in animal and vegetable fats, oils, red meat, eggs, and nuts.

You may have heard different information about saturated fats. Some studies say there is no evidence that unsaturated fats increase the risk of heart disease. Although other studies, such as those made by the American Heart Association, state that saturated fat increases cholesterol levels and should be limited to no more than 10% of the daily intake.

In fact, in those studies that have concluded that there is no evidence that saturated fat increases the risk of developing cardiovascular disease, it has also been noted that replacing saturated fat with polyunsaturated fat may reduce the risk of cardiovascular disease.

Indeed, the American Committee of Dietetics recently revised the data on cholesterol and saturated fats, resulting in the publication of the 2015 Dietary Guidelines, which do not reflect restrictions on the intake of cholesterol in diets. It has also been suggested that restrictions on saturated fat intake be reconsidered because there is no strong evidence that these fats are associated with heart disease or other diseases. The full report can be read at health.gov.

Agree, this is quite shocking news, because we have always been told to eat less fatty foods and cholesterol. But most likely we will see changes in all dietary guidelines in the coming year.

I would like to draw attention to this so that you are not afraid of fats, because. most of the healthy foods on our list contain saturated fats. Lots of natural saturated fats won't hurt. But on the other hand, there are also harmful saturated fats in the remains of congealed fat (for example, after frying bacon) and in other harmful products.

It seems to some that it is quite normal to consume unhealthy foods in food. Of course, these products contain not only saturated fats. But the main thing we need to learn is to distinguish foods that are good from bad saturated fats.

Trans fats

Speaking of lard, trans fats can be found in unhealthy foods such as deep fried foods, fried foods, potato chips, frozen pizzas, and various non-dairy creams, etc.

Trans fat is the oil of a mad scientist. To create trans fats, hydrogen is added to vegetable oil, which makes it solid at room temperature, according to the Mayo Clinic. This is also what happens with artificially-synthesized saturated fats.

The result is partially hydrogenated oils. You may have heard this term before because these oils are often used for the following reasons:

They don't need to be changed as often as other oils (Think of deep fryers at fast food places like McDonald's - they don't change oil often)
They have a longer shelf life
They are cheaper than natural oils
They give us a pleasant taste

Partially hydrogenated oils should always be avoided. But not all trans fats need to be eliminated from your diet. Yes, what is found in frozen pizza and french fries should be avoided, but the part of the products that is described in the list below should definitely be on your menu.

Monounsaturated fats

So, we have come to the next essential substance, which should always be present in your diet. Monounsaturated fats, like polyunsaturated fats, should be classified as "good fats".

For starters, monounsaturated fats contain one double carbon bond. This bond means that fewer carbons are needed for synthesis compared to saturated fats, which are mostly hydrogen bonds.

Unlike saturated fats, monounsaturated fats are liquid at room temperature. To remember this, think of olive oil - it contains high amounts of monounsaturated fats and much less saturated fats. Therefore, olive oil will not harden if spilled. However, coconut oil, which is higher in saturated fat, solidifies at room temperature. This is the easiest way to remember the difference between oils that are high in saturated and monounsaturated fats.

Finally, the last.

Polyunsaturated fats

Polyunsaturated fats have two or more double carbohydrate bonds.

Polyunsaturated fats are found in some oils, such as sunflower, safflower, and corn oil. These products should also be discarded. But these oils can also be found in healthy foods like salmon, walnuts, and flaxseeds.

It is important to note that polyunsaturated fats are considered essential, which means that they are essential for our body. You can find at least half of them on our list.

There are two types of polyunsaturated fats, omega-3 and omega-6 fatty acids. They are indispensable and therefore we must get them from food.

Now that you have an idea of all four main types of fats, we can discuss what foods we can get them in.

Healthy fats: a list of foods that you should pay attention to

Ideally, you should get both monounsaturated and polyunsaturated fats in your diet, focusing mainly on omega-3s. Until now, these two types of fats were considered healthy and suitable for daily consumption. Some of the foods on our list contain saturated fats, but it's better to stick with those foods than processed ones.

We recommend adding these high-fat foods to your diet. But it is necessary to introduce foods high in fat into the diet gradually, starting from two to three times a week. Also, if you are increasing your fat intake, then lower your carbohydrate intake.

But now we will not go into such details too much. Just keep in mind: you should not eat a pie if you have eaten a lot of fatty foods.

Dairy

Yogurt will help improve digestion with probiotics or live cultures and, according to research from the US National Library of Medicine, will also help you lose weight.

Thanks to the nutrients, yogurt energizes and provides a dose of calcium and protein.

Please be careful when buying yogurt: pay attention to the labels to avoid a product loaded with sugar. It's best to dilute the yogurt yourself with whatever you like, such as honey, fresh blueberries, and cinnamon.

Cheese is also an excellent source of protein, calcium, and minerals, and may be the most beneficial for appetite control.

Alana Aragona, a nutritionist and men's weight management coach, once said: “The combination of protein and fat in regular high-fat cheeses is very rich ... As a result, snacking on high-fat cheeses does not let the appetite go for hours; I have found that this reduces the amount of food my clients consume in subsequent meals."

Since this is still too fatty food, pay attention to portion sizes and adjust them as needed.

Oils

Although the next two products on the list were discussed above, they are still worth mentioning. Olive oil may be higher in saturated fat than other oils, but its nutritional benefits far outweigh this downside.

What does this product do useful?

As a result of research, it was found that olive oil contains many antioxidants. Olive oil can actually prevent the development of cancer cells and even cause them to die. It also has powerful anti-inflammatory properties thanks to a polyphenol called oleacansal. Oleakansal directly targets inflammation and pain like popular NSAID drugs, but without the side effects.

Coconut oil

What can you say about coconut oil?

Coconut oil can improve cholesterol levels and give you a good boost of energy.

According to SFGate: "Coconut oil contains medium chain triglycerides, which are used by the body directly for energy."

Who doesn't love an instant boost of energy?

Nuts and seeds

Nuts also provide a lot of energy, so it's good to always have them on hand. But the main problem with nuts is that they can contain an extraordinary amount of fat, so portion control is a must. Limit yourself to a handful, because these guys get eaten too easily and unnoticed!

Let's take a look at this list of nuts for their fat content per 100 grams:

Almonds: 49 g fat, 78% of calories come from fat
Brazil nuts: 66 g fat, 89% of calories come from fat
Cashews: 44 g fat, 67% of calories come from fat
Hazelnuts: 61g fat, 86% of calories come from fat
Macadamia: 76g fat, 93% of calories come from fat
Pecans: 72 g fat, 93% of calories come from fat
Pine nuts: 68 g fat, 87% of calories come from fat
Pistachios: 44 g fat, 72% of calories come from fat
Walnut: 65g fat, 87% of calories come from fat

This list should not stop you from eating nuts, on the contrary, it should prove that in some quantities, eating nuts is a must.

Seeds can be considered like nuts: they are useful and necessary, but only in small quantities.

Some of the best seeds

Chia seeds
Flax seeds (ground)
Pumpkin seeds (roasted, no salt)
Sunflower seeds (roasted, no salt)

Despite their high fat content, chia seeds are very healthy. To be honest, flax seeds are also essential, plus they contain slightly less fat than chia seeds. Flax seeds are a source of fiber, antioxidants and essential omega-3 fatty acids.

Eating pumpkin seeds occasionally will provide you with antioxidants and about 50% of your recommended intake of magnesium. Mercola reports that magnesium is vital for the maintenance of bone and tooth tissue, heart function, it is involved in the relaxation of blood vessels and ensures good digestion.

As for sunflower seeds, they are also rich in antioxidants, as well as fiber and amino acids. It's safe to say that these seeds should become a mandatory part of your diet.

Nut butter

The properties are similar to nuts. Peanut butter is one of those foods that should not be avoided. However, the right type of nut butter is needed, just like choosing nuts. I don’t know about you, but I love almond and nut butter the most.

Chop a stalk of celery, add almond butter, sprinkle with a little hemp or chia seeds instead of sugary raisins.

Vegetables

Avocado

When it comes to very fatty foods, control is your best friend.

As you can see in the Nutrition Guarantee, an average serving of an avocado should be about 1/3 of a medium avocado. If you eat a whole avocado, you will get 250 calories and 22.5 grams of fat. Of course, it's okay if you eat a whole avocado because it contains 71% monounsaturated fat, one of the best types of fat.

You'll find about 20 vitamins and minerals in avocados, fiber, protein, omega-3s, 4g total carbs, and about 1.2g available carbs, so avocados are low in carbs. All these benefits make avocados an indispensable high-fat food.

Although considered high in fat, olives are high in monounsaturated fats, making olives an excellent addition to any diet.

As mentioned earlier, higher amounts of monounsaturated fats can be attributed to balancing blood sugar levels, lowering blood cholesterol, and lowering the risk of heart disease and stroke.

Animal products

Eggs

Eggs have a fairly high level of cholesterol, but the level of fat is also elevated.

Most of the fat is in the yolk. Therefore, most people on fat-restricted diets eat only protein. The only problem is that all the fats found in the yolks are irreplaceable.

One large egg contained 1.6 g of saturated fat, 0.7 g of polyunsaturated fat, and 2 g of monounsaturated fat. In addition to healthy fats, you will also get vitamins and minerals, thus improving your metabolism.

Red meat consumption in excess can lead to an increase in iron levels, thus reducing the elasticity of blood vessels and increasing the risk of type 2 diabetes and Alzheimer's disease.

However, eating meat from time to time, such as two to three times a week, is good for your body.

LiveStrong point to the need to buy the right cuts of meat. Some cuts may have more saturated fat and cholesterol, while others, such as tenderloin, have more healthy fats in the right amounts. You can choose bison meat, it is leaner and healthier.

Instead of buying expensive fish oil supplements, consider eating fatty fish such as salmon, sardines, trout, or mackerel.

These types of fish are high in protein and essential omega-3 fatty acids.

According to the Harvard School of Public Health: “An analysis of 20 studies involving hundreds of thousands of participants found that eating one or two three-ounce servings of oily fish per week — salmon, herring, mackerel, sprat, or sardine — reduced the risk of heart disease by 36%. ".

Other foods containing healthy fats for weight loss

Yes, chocolate is a healthy product, of course, if you choose the right kind of chocolate. By choosing chocolate with a minimum of 70% cocoa, you can extract great benefits.

The Cleveland Clinic found that the fats found in cocoa butter are used in the manufacture of chocolate, such as oleic acid, which is a monounsaturated fat similar to that found in avocado or olive oil.

In addition to fats, chocolate boasts the content of flavonoids, a group of antioxidants.

When you eat chocolate, your body will enjoy the following benefits:

Reducing excess cholesterol
Increased blood flow to the heart and arteries
low blood pressure
Reduced risk of blood clots
Improves mood

A piece of dark chocolate is the required amount of chocolate per day.