What foods are high in fat. Foods rich in fats: types, benefits and harms, daily intake in the diet

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It's time to end the myth of low-fat foods, which were considered a sure way to lose weight, prevent heart disease and other chronic diseases during the diet. The fact is that the "pitfall" is often hidden under the word "fat-free product", in which the aroma and texture are compensated by increasing the amount of salt, sugar or refined grains. The result "exceeded" all expectations - the worldwide consumption of low-fat foods only led to an increase in the average person's weight.

Why should you avoid very low body fat foods? Many people do not tolerate such diets for long, because they consider low-fat meals to be tasteless and full of restrictions. The fact is that fat significantly slows down digestion, many diets based on eating low-fat foods make a person fight hunger all day long.

Dietary fat plays a crucial role in metabolism - each gram contains 9 kilocalories. Such a calorie content is saving in cases where there is not enough food, it is very important for people who are not able to absorb a large amount of food.

Fats are our energy reserve. The body can only store a small amount of glucose as glycogen for energy, so having fat tissue that can produce unlimited amounts is important. The origins of this process are rooted in the distant past, when food was scarce, so a lot of energy was spent on its extraction. Today, this problem does not exist, but we continue to consume foods rich in fats indiscriminately and in large quantities. The energy accumulated thanks to them is now consumed only during sleep and during physical activity.

The following are the most popular foods rich in fats: (list assumes fat content per 100 g):

1. Palm oil - 93.7 g.
2. Dried coconut - 57.2 g.
3. Butter - 51.4 g.
4. Beef - 52.3 g.
5. Chocolate - 32.4 g.
6. Sardine in oil - 29.9 g.
7. Hard cheese - 24.6 g.

There are two types of fatty acids: linoleic and alpha-linoleic. Fatty acids are important components of cell membranes, they are converted into chemical regulators that affect blood clotting, dilation of blood vessels, etc. Their deficiency in children is characterized by slow growth, decreased immune function, and rashes. Sometimes this leads to vision problems and nerve disorders.

Proteins are also needed for proper development. Without them, the immune system cannot properly protect the body from bacteria and viruses. That is why it is so important to eat foods rich in fats and proteins.

Excessive consumption of most saturated fatty acids is fraught with an increase in LDL (low density lipoprotein) levels, which contributes to an increase in cholesterol and reduces insulin sensitivity. Foods rich in protein, fats, carbohydrates reduce the risk of coronary heart disease, stroke, hypertension, diabetes and obesity. Fiber-rich foods protect against colon cancer and are essential for the prevention of hemorrhoids. In addition, fiber is food for normal (healthy) bacteria that reside in the intestines and provide nutrient saturation. Fiber is found in beans, whole beans, and grains.

Foods rich in protein, fats, carbohydrates are necessary for normal functioning in fairly large quantities. Nutritionists recommend limiting saturated fatty acids to 10% of total calories (18 grams for those who eat 1,600 kilocalories per day). The acceptable macrodistribution range for carbohydrates is 45-65%. If, for example, you ate 1600 kilocalories per day, an acceptable carbohydrate intake is between 180 grams and 260.

Have you noticed how pizza with tomato sauce, cheese and meat freezes after cooling? The firmness of the ingredients is a nod to the high content of saturated fats, which harden even at room temperature. Milk fat, tropical oils (coconut, palm), which are part of almost any ice cream, also contain a significant amount of saturated fat. The most popular foods among young people in which saturated fats predominate are pizza and desserts, while boiled meat is a source of protein.

Like carbohydrates, proteins are important macronutrients. Clean white teeth are an indicator that a person consumes foods rich in fats and proteins. Protein provides the synthesis of collagen, which is so important for the structure of bones, teeth and skin.

The benefit of reducing your saturated fat intake depends on many factors, including the foods you replace them with. Substituting low-fat pretzels and gummies may seem tempting, but is initially the wrong strategy, as diets high in highly refined carbohydrates tend to increase triglycerides and lower HDL (high-density lipoprotein) levels, increase cholesterol levels, which are prerequisites cardiovascular diseases.

The best strategy involves replacing foods rich in unhealthy saturated fats with foods rich in healthy fats. A bacon sandwich will do more good for your body than a slice of pizza, and replacing bacon with a slice of cheese or avocado is another smart step towards a healthy diet. If you are consuming an excess amount of calories per day, you can switch from whole milk to a low-fat product.

Saturated fats occur naturally in many foods. Most of them are found mainly in food of animal origin. Take a look at foods rich in fats (listed below). This:

Fat beef;

Lamb;

Pork;

Birds with skin;

beef fat;

Salo and cream;

Butter;

Cheese and other dairy products made from whole milk.

Food manufacturers, in addition to saturated, use trans fats that undergo a hydrogenation process and are usually used to increase the shelf life of processed foods such as crackers, chips or cookies.

Their recommended intake is no more than 1% of total calories (less than 2 grams if you consume 1600 calories per day). If you pay attention to which foods are high in fat, you can spot traces of trans fats by reading the ingredient lists on food labels: these substances masquerade as "hardened oil" or "hydrogenated".

Eat foods rich in fats and carbohydrates such as milk, fruits and vegetables. Carbohydrates are the main source of energy in the body, providing fuel for cells, including brain cells. Simple and complex carbohydrates contain 4 calories per gram. 45-65% of total calories should be carbohydrates, while 20-35% should be fat. Almost all foods, with the exception of eggs, meat and some seafood, are saturated with carbohydrates. Vegetables, especially potatoes, corn, sweet potatoes, and peas, are high in good starchy carbohydrates as well as fiber. All plant foods, including fruits, vegetables, beans, legumes, and nuts, are high in fiber, which improves bowel function.

As mentioned, unsaturated fatty acids improve blood cholesterol levels and insulin sensitivity when they replace saturated and trans fats. There are two classes of unsaturated fatty acids: monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in avocados, nuts, seeds, olives, peanuts, and olive oil.

Recently, omega-3 polyunsaturated fats have been in the spotlight due to their role in the prevention of cardiovascular disease. They can be found in walnuts, flaxseeds, tofu, soybeans, and canola. In addition, two other types of fatty acids (eicosapentaenoic (EPA) and docosahexaenoic (DHA)) are important not only for the heart, but also for visual acuity, for proper brain development in the fetus during pregnancy; they have an important function in slowing down cognitive impairment in the elderly; reduce the symptoms of arthritis, ulcerative colitis and other inflammatory diseases. These acids contain fish species such as tuna, herring, trout, mackerel, salmon, sardine, tuna.

Omega-6 is the second type of polyunsaturated fat. Foods rich in omega-6 fats: sunflower seeds, brazil nuts, pecans, and pine nuts. Some cooking oils are also good sources of omega-6s: corn, sunflower, and sesame oils.

There is a formula according to which you can calculate the recommended rate of fat intake:

Total fat (g) = total calories x 30% = "fat" calories per day / 9.

2000 calories x 0.3 = 600 / 9 = 67 grams of fat.

Remember that the daily rate contains 20-35% of the total daily calories.

Product (100 g)	Total Fat (g)	Polyunsaturated fats (%)	Monounsaturated fats (%)	Saturated Fat (%)
Salo	100	10	44	41
Corn oil	100	51	30	14
Olive oil	100	10	73	14
Margarine	84	44	32	21
pine nut	68	60	20	7
Walnut	68	69	18	8
Hazelnut	64	10	79	7,5
Almond	56	25	62	8
pistachios	56	32	50	13
Sausages (papperoni)	51	10	45	38
Popcorn	44	46	34	10
Bacon (back, fried in vegetable oil)	41	11	45	39
Whole milk sour cream	40	3	24	66
Sausage (salami)	40	11	45	37
Coconut (fresh)	36	2	6	86
Cheese (Cheddar)	34	4	27	63
Potato chips (salty)	33	15	40	41
Cheese (Parmesan)	33	2	29	63
chocolate milk	31	4	32	60
Shortbread	28	18	41	36
Dark chocolate	28	4	33	60
Puff pastry	24	16	42	49
Mozzarella cheese)	22	3	29	63
Potato chips (salty, low fat)	21	12	41	43
Croissant	20	24	40	32
Feta	20	3	20	67
Soya beans	19	49	19	12
Pasta (white flour)	18	44	11	11
Mackerel fillet (fresh)	16	21	49	21
Minced beef (raw)	16	3	44	44
Sardine (canned in oil)	14	36	34	21
Herring fillet	13	21	42	25
Pizzas with cheese and tomatoes	12	18	31	45
Salmon fillet (fresh)	11	28	40	9

Don't be afraid to eat fat-rich foods, but choose them wisely, making sure they don't exceed your calorie needs. Focus on monounsaturated and polyunsaturated fats while limiting saturated and trans fats.

"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. Research also shows 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.

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. Older nutritional studies said that saturated fat was really bad for cholesterol levels, but newer information says 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.

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!

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.

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.

Nuts like pecans, pistachios, cashews, and almonds are also high in healthy fats. Almonds are the richest in vitamin E, while pistachios are rich 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.

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 the 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.

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 this amount is saturated fat, and the second part 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.

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.

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.

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 an excellent 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.

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.

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.

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!

So you learned which foods contain healthy fats. Do you have any thoughts on this? Share in the comments!

Despite the “fat-free” craze, foods containing fat are not as bad for your waistline as they seem. Healthy fats - animal and vegetable - on the contrary, help burn fat and grow muscles.

Which foods are low and which are high in fat? Which ones are helpful and which ones are harmful? Read on.

Foods containing fats are about 30% of a person's daily calorie intake. There are 9 calories in 1 gram of fat. Is there any point in "fat-free" foods and diets?

If you eat more calories than the daily allowance, then you get fat. If less, you lose weight. It doesn't matter if you lean on fats or carbohydrates. All the calories you didn't burn today will end up at your waist tomorrow (or wherever your body likes to store fat). Harmful, useful, animal, vegetable - all excess fats from food will go "in reserve". Not fats and not carbohydrates make us fat, but overeating.

Under the guise of diet food, stores sell food products that contain little or no fat. The inscription "0% fat" is even on products in which there can be no fat. This inscription is made by marketers, trying to better sell the product. And if you look at the composition on the packaging of low-fat yogurts, it turns out that there are as many calories in them as in regular ones (due to sugar). And for weight loss, the balance of calories is most important, and not how much fat foods contain.

Foods that are low in fat

Vegetable fats are found in products of plant origin: nuts, seeds, vegetable oil, avocados.

Animal fats are found in animal products: meat, fish, poultry, eggs, butter.

Products containing vegetable fats

Foods containing bad and good fats

Healthy fats

Healthy fats containing mono- and polyunsaturated fatty acids (Omega-3, Omega-6): vegetable oil, nuts, seeds, avocados, oily fish. Products containing healthy fats help reduce the level of "bad" cholesterol, prevent strokes and heart attacks, help with arthritis and arthrosis, improve skin and hair condition, help with recovery from injuries, participate in the production of hormones (including testosterone, which is so necessary for involved in sports). Saturated fats (butter, fatty meat, milk and cottage cheese) are also useful, but within the daily allowance.

reduce fat to a minimum

you will be slower, and health problems will also appear (in particular, for girls, the menstrual cycle may go astray, and for men, this is not only a lack of energy in training, but also a decrease in libido).

Foods containing healthy fats

bad fats

The bad fats are all trans fats and excess saturated fats.
trans fats- these are margarine, fried foods (fries, etc.), baked goods (snacks, pizza, chips, etc.)
Harm of foods containing trans fats: heart and vascular disease, type 2 diabetes, chronic inflammation, obesity, possibly cancer. All trans fats are bad. Eating them is like building your own house with hollow bricks. Also, our body - the building material for it must be reliable.

Saturated fats- this is fatty meat, chicken skin, full-fat milk and cream, butter, etc. By themselves, these fats are not harmful and must be in the diet (7-10% of daily calories). But if you eat too much saturated fat, then the total calorie intake will be higher than normal. The result is excess weight, and in the extreme case obesity and related health problems.

* if consumed too much

What are the types of fats. What foods contain the most fat and how to determine their daily intake.

Fats are a key source of energy for the body. In addition, fat deposits play the role of the main defenders against bruises and heat loss, and fat capsules formed during life reduce the risk of mechanical damage. It is they that provide the body with energy during illnesses - at a time when appetite and the process of digestibility of food worsen. But what foods contain fats and what is his daily requirement? Let's analyze each of the questions in more detail.

All fats that enter the human body with food are divided into two categories:

• Saturated- are poorly digested and adversely affect health. So, regular intake of food with saturated fats leads to the formation of blood clots in the vessels and an increased risk of weight gain. In addition, to dissolve such elements, the stomach has to work hard and expend large amounts of energy. At the same time, excessive loads are “falling down” on the body as a whole. But foods containing saturated fats should not be excluded from the diet - they are rich in vitamins. The main sources are pork, beef, lamb and other "representatives" of the diet.
• Unsaturated fats are fats that are considered to be in liquid form. For this reason, they are digested easier and faster. The composition contains vitamins and elements that provide cleaning of blood vessels.

It is worth noting that any fat leads to an increase in cholesterol. In turn, cholesterol is bad (“clogs” the circulatory system) and good - on the contrary, it cleans the blood vessels. The peculiarity of unsaturated fats is that they reduce the level of bad cholesterol.

Unsaturated fats also come in two types:

• Monosaturated- accelerate the production of healthy cholesterol.
• Polysaturated- Enriched with useful elements, one of which is Omega-3.

As a rule, polyunsaturated and monosaturated fats are always present in food at the same time. The only thing that changes is the proportion in which they are in the products. The main sources are nuts, seeds, vegetable oils.

Trans fats are substances that are secreted into a separate variety. What foods contain this type of fat? First of all, we are talking about food that undergoes special processing. The main sources are french fries, biscuits, sausage and so on. Minus trans fats- lack of benefits for the body and negative effects on health. Substances are obtained by processing vegetable oil, after which the latter passes into a solid form. In addition, the manufacturer often replaces expensive fats with this product, which reduces the cost of production and prolongs the shelf life of the product.

When choosing foods rich in fats, it is worth considering the level of their content. The main sources are vegetable oils and animal fats. As already mentioned, fats are suppliers of vitamins important for the body (tocopherol, retinol, B vitamins), as well as other substances. With their help, an energy supply is provided, the taste of food is improved, and a feeling of satiety is guaranteed. During processing, fats are formed with the help of proteins and carbohydrates, but they cannot be completely replaced.

In addition to fatty acids, phosphatides and stearins are present in the composition. The main representative of stearins is cholesterol, which is most found in food of animal origin. We repeat that its excessive intake leads to the formation of plaques in the body and the development of atherosclerosis.

What foods contain fat? Here it is worth highlighting several categories in terms of volumetric content:

1. Volume - from 80% and more:
   • sunflower and butter;
   • pork fat;
   • margarine;
   • confectionery cream.
2. Volume - 20-40%. This category should include:
   • cream;
   • sprats;
   • sausage;
   • pork;
   • chocolate;
   • halva.
3. Volume - 10-19%. These fat-rich foods (listed below) are "moderate sources":
   • mutton;
   • beef;
   • herring;
   • sausages;
   • chicken;
   • eggs;
   • processed cheese;
   • ice cream.
4. Volume - 3-9%. Low content foods include:
   • mackerel;
   • pink salmon;
   • milk and dairy products;
   • high fat kefir.
5. Volume - until 3%. This category includes products that contain fat in a minimum amount:
   • beans;
   • bread;
   • cod;
   • zander;
   • pike;
   • cottage cheese;
   • milk (skim);
   • beans.

It is also worth dividing products according to the content of healthy and harmful fats for the body:

1. Foods with saturated fats(including trans fats):
   • margarine;
   • dairy products;
   • fast food;
   • fatty meat (after frying);
   • chocolate;
   • egg yolk;
   • coconut and palm oil.

   Such fats should be supplied in small amounts. Otherwise, the risk of developing cardiovascular diseases increases. Also, an excess slows down metabolic processes and accelerates weight gain.

2. Products containing unsaturated fats:
   • fatty fish;
   • nuts - peanuts, cashews;
   • poultry (except skin);
   • various types of vegetable oils - corn, linseed, olive and others;
   • products from which oils are obtained - olives, peanuts, sunflower seeds.

Having figured out which foods are high in fat, it is worth learning an equally important nuance - the daily norm for a person. The average adult needs 100-150 grams. However, the amount of fat in the diet should not be below 30 percent(based on the ratio of BJU). The calculation of calorie content is made taking into account the fact that there are nine kilocalories per gram of fat. Together with food, the body should receive (at the rate of 30%):

• 20% - unsaturated;
• 10% - saturated fats.

In the presence of heart disease, the dosage should be calculated individually.

For some people, the need for fats is higher. They need to know which foods are rich in fat in order to saturate their diet to a greater extent. This category includes:

• Pregnant and lactating mothers. At this time, energy is spent on the formation of the fetus.
• Representatives of professions associated with hard physical labor. Here, the plus of high fat content is quick satiety and a high number of calories.
• Wrong diet. In case of a deficiency of fat-soluble vitamins, the risk of health problems increases.

You should also know what fats contain and replenish your diet with such products with a lack of energy, a decrease in libido, and also in the cold season. The last factor is easy to explain. In cold weather, the body is forced to spend more energy on warming up the body, so high-calorie foods help to keep warm for a long time.

There are situations when the need for fats decreases. It is worth highlighting here:

• Performing jobs in which more emphasis is placed on mental work. In such a situation, it is recommended to lean on carbohydrate, but not on fatty foods.
• Living in countries with a hot climate.
• Excessive body weight. Obese people should limit their intake of fats, but it is forbidden to exclude them from the diet.

It is worth remembering that the body copes with vegetable fats faster. This is easily explained by the special chemical bonds of products that are not resistant to the effects of gastric juice. Most often, vegetable fats are used to obtain large amounts of energy. As for animals, they provide a feeling of fullness due to slower digestion. In practice, women consume mostly vegetable-type fats. While males prefer animal fats (which products contain them discussed above).

In order to properly form a diet and respond in a timely manner to a health disorder, It is worth knowing the signs of deficiency and lack of fat in the body. Understanding the key processes is a chance to respond to changes in a timely manner and make adjustments to the diet.

Signs of overabundance include:

• increased blood clotting;
• development of atherosclerosis;
• activation of the process of formation of stones in the gallbladder and kidneys;
• destruction of kidney, liver and spleen cells;
• an increase in the number of plaques in the vessels, an increased load on the heart, an increased risk of blockage of blood vessels.

If you do not know what foods contain fats, and do not include them in sufficient quantities in the diet, then the risk of deficiency increases. Its symptoms include:

• weakness and apathy due to lack of energy;
• disruption of the nervous system (exhaustion);
• inability of the body to absorb vitamins D and A;
• peripheral eye changes;
• distortion of the nail plates;
• deterioration in the appearance of the skin and hair;
• problems with the reproductive system;
• weakening of the immune system and reduced resistance.

It is impossible not to note a number of factors that affect the rate of fat accumulation. Much here depends on the presence of hypodynamia and lipid metabolism disorders associated with the development of atherosclerosis. It has been proven that residents of China, Japan and other countries where seafood and greens are eaten in large quantities do not suffer from such problems.

Another negative factor is stress, which also leads to the accumulation of excess weight. We must not forget about hormonal failures. Doctors often claim that metabolic disorders are directly related to an increase in estrogen.

The diet should contain foods containing fats. It is recommended to keep a list of products with you and plan a daily menu based on it. It is important not to abuse such food, to give the body only the necessary 100 grams of fat. At the same time, it is better that they belong to the category of unsaturated (useful for the body).

As for trans fats, which were mentioned in the article, their use is recommended to be avoided altogether. At first glance, this is difficult. In fact, it is enough to give up junk food that is stuffed with them and eat vegetables, fruits, nuts, meat dishes and seafood.

Obesity is the real plague of the 21st century. Every person who is overweight is at risk of acquiring a number of chronic and dangerous diseases. The first step on the path to a slim figure is the right diet. To determine the diet of permitted foods, consider which foods contain fats.

Varieties of triglycerides

The group of substances called "fats" is extremely heterogeneous in composition. It highlights three main categories:

1. Containing only saturated fatty acids. Most of them are found in the meat of animals. The body assimilates them extremely slowly and with great difficulty. The excess of this substance in the human body is clearly indicated by deposits on the abdomen. If you do not change your diet and lifestyle in any way, then the appearance of dangerous diseases will not take long.
2. Vegetable and fish oils. On the contrary, they are very useful when used in moderation. Included in the mandatory menu suffering from excess cholesterol.
3. If the previous type of fat is subjected to trans-configurations, then the output will be extremely dangerous for health. I. It can be found in abundance in fast food restaurants, mayonnaise, ketchup and sweets.

Unfortunately, the composition on the label almost never indicates the type of triglycerides contained there.

What are the enzymes that break down proteins, fats and carbohydrates?

Especially popular in dietetics are products that accelerate the process of processing fats. They seem to burn substances unnecessary to the body, leaving only those that are really necessary for health.

Such miracle products primarily include:

In this video, nutritionist Evgeny Matveev will talk about the rating of foods that can burn fat in your body:

What is in fish oil?

Fish oil is found mainly in the body of the inhabitants of salty sea waters (mainly mackerel and herring).

The composition of this substance is a real storehouse of substances useful for human health:

• Omega 3- is valued in medicine for its remarkable ability to increase the volume of blood vessels. That is why its use is indicated for people suffering from thrombosis. Another positive effect is the strengthening of the body's regeneration processes and the improvement of the condition of the integumentary systems. The blood pressure is back to normal. In addition, the effects of stress are reduced;
• Retinol- plays a significant role in strengthening the defense system of a weakened organism. Accelerates metabolism, has a beneficial effect on the mucous membrane. Also indispensable for people with impaired visual acuity;
• VitaminD- is crucial in the assimilation of some useful trace elements. Useful for strengthening the skeleton;
• Antioxidants- serve as a reliable protection of internal organs from a strong attack of free radicals. Increases the stability and lifespan of cells, thereby stopping aging.

What foods contain fats: a list of products

Some amount of triglycerides can be found in many foods. Depending on the share of their content, several groups can be distinguished:

1. The largest amount (share 4/5 by weight) of these substances is found in various types of oils used in food: vegetable, butter, etc.
2. There are also a lot of them in margarine, salted-smoked lard, confectionery pastes made from cream with sugar (a frequent component of cakes);
3. About 2/5 of fats are composed of thick sour cream, halva, various types of sausages, canned smoked fish in oil, goose and duck meat, milk cream;
4. From 1/10 to 1/5 fat is found in broiler chickens, sausages, sea fish, processed cheese, eggs and cattle meat;
5. In small quantities (less than 1/10), triglycerides can be found in second-class chicken meat, cheap ice cream, kefir and some fish (pink salmon, horse mackerel, etc.);
6. Bread, beans, as well as fish - pike and hake, have very little fat in their composition.

Benefits of fat for the body

According to the opinion of the medical community, the proportion of fat consumed by an adult on a daily basis should not be more than a third. In this case, the ratio of saturated and unsaturated triglycerides should be 1:2, respectively. If a person has chronic diseases, the diet should be adjusted with the participation of a doctor.

However, there are a number of cases where cutting out fat can be extremely unhealthy:

• Physical labor and hard sports activities;
• Prolonged exposure to low air temperature. In winter, an increased amount of energy is spent on maintaining the body in good shape. In addition, the fat deposited in the tissues serves as an additional barrier against freezing;
• The period of bearing a child. The processes that take place at this time in the body of the expectant mother require the intake of Omega-3 acid in increased quantities;
• Men suffering from impotence;
• Lack of energy in the body.

Harm of fats for the body

Any substance is salvation, any substance is poison. It all depends on volume of consumption. We list the cases when it is worth limiting the consumption of foods rich in fats:

• Overweight;
• A healthy person in the hot season;
• Employment in mental, not physical work;
• Heart problems;
• Liver disease;
• people of retirement age;
• stomach ulcer;
• Problems with the thyroid gland.

However, even for those who found themselves on this list, in no case should you refuse fatty foods altogether.

In a number of countries, shops and manufacturers are required to indicate which products are high in fat. First of all, sweets, smoked products, lard and other stars of gastronomy fall under the blow.

But one should not forget that completely cutting out fatty foods can be even more harmful than the unrestrained eating of it.

Video about the dangers of fatty foods

In this video, nutritionist Anton Denisov will tell you all about the dangers of fatty foods, which foods are high in Omega-3 fatty acids:

healthiest fats food list

Ever since fat has been demonized, people have been eating more sugar and processed foods. As a result, people become more and more ill.

However, times are changing. Studies show that fat, including saturated fat, is not unhealthy (,).

All types of healthy foods that contain fat are now recognized by scientists as healthy foods. Here are 10 high-fat foods that are actually incredibly healthy and nutritious.

Natural, unrefined olive oil contains vitamins E and K, and is rich in powerful antioxidants. Some of these antioxidants may fight inflammation and help protect blood LDL particles from oxidation ( , ).

It has also been found to be associated with lower blood pressure, improved cholesterol markers, and all sorts of benefits associated with the risk of developing cardiovascular disease ().

Summary:

Unrefined natural olive oil contains healthy fats and helps prevent heart and vascular disease, type 2 diabetes and inflammation.

Whole eggs were considered unhealthy because the yolks are high in cholesterol and fat. In fact, one egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. In addition, 62% of the calories from whole eggs come from fat ().

However, new studies have shown that cholesterol in eggs does not affect blood cholesterol levels, at least in most people ().

In fact, eggs are one of the few on the planet. They are rich in vitamins and minerals, and contain almost all the nutrients we need.

Eggs are also a food that helps to lose weight. They are filling and high in protein, the most important nutrient for weight loss ().

Despite their high fat content, people who replace breakfast cereals with eggs end up consuming fewer calories and losing weight ( , ).

This product contains vitamins A, B and E, calcium, iron, potassium, magnesium and flavonoids (plant antioxidants). It is so rich in antioxidants that it showed one of the highest results, even ahead of ().

Some of the antioxidants present in it have strong biological activity and can lower blood pressure and protect blood LDL cholesterol from oxidation ( , ).

Studies also show that people who eat dark chocolate 5 or more times a week have more than half their risk of dying from cardiovascular disease compared to people who don't eat it at all ( , ).

There are also some studies showing that dark chocolate can improve brain function and protect the skin from damage caused by sun exposure ( , ).

Just be sure to choose a quality dark chocolate containing at least 70% cocoa, as it contains the highest amount of flavonoids.

Summary:

Dark chocolate is high in healthy fats, nutrients, and antioxidants. It is very effective in improving cardiovascular health.

This fish is rich in cardiovascular-healthy omega-3 fatty acids, high-quality proteins, and all sorts of important nutrients.

Studies show that people who eat fish tend to be much healthier and have a significantly lower risk of developing cardiovascular disease, depression, dementia, and all sorts of common diseases ( , , ).

If you can't (or don't want to) eat fish, then taking fish oil may be good for your body. Cod liver oil is the best - it contains all the omega-3 fatty acids you need, as well as plenty of vitamin D.

Summary:

Fatty fish like salmon, mackerel and herring are rich in important nutrients, especially omega-3 fatty acids. Eating oily fish has been linked to improved health and reduced risk of all kinds of diseases.

Natural yogurt is incredibly healthy. It contains all of the same important nutrients as other dairy products, but on top of that, it also contains probiotic bacteria, which can have powerful positive effects on your health.

Studies show that eating yogurt can lead to significant improvements in digestive health and may even help fight cardiovascular disease and obesity ( , , ).

Unfortunately, many of the yogurts sold in grocery stores are low in fat and contain sugar. It is better to avoid the use of store-bought yogurts and use homemade yogurts whenever possible.

Summary:

Natural yogurt contains fats that are healthy for the cardiovascular system, and in addition contains probiotic bacteria that improve the health of the gastrointestinal tract.

Avocado is different from most other fruits. While most fruits are mostly carbohydrates, avocados are rich in healthy fats. In fact, 77% of the calories from an avocado are found in its fat, which makes this fruit more fatty than most animal products ().

The main fatty acid in avocados is a monounsaturated fat called oleic acid. This fatty acid is also found in high amounts in olive oil and has been linked to various health benefits ( , ).

Avocado is one of the best sources of potassium. It contains 40% more potassium than, which are famous for their high content of this trace element.

Avocados are also a great source, whereby this fruit helps (bad cholesterol) and while raising HDL (good cholesterol) levels ( , , ).

Even though avocados are high in fat and calories, one study shows that people who eat the fruit regularly tend to lose weight and have less belly fat than those who don't ().

One medium avocado has about 23 grams of fat, but it's mostly monounsaturated fat. Plus, a medium avocado covers 40% of your daily fiber needs, is naturally sodium and cholesterol free, and is a good source of lutein, an antioxidant that can protect your eyesight.

When eating avocados, keep in mind that this fruit contains quite a lot of calories, so try to eat no more than 1/4 of an avocado at a time.

Summary:

The avocado is a fruit that consumes 77% of its calories from its fat. This fruit is an excellent source of potassium and fiber and has been shown to be very beneficial for human cardiovascular health.

Chia seeds are not usually perceived as a "fatty" food. However, 100 grams of chia seeds contain 31 grams of healthy fats. Considering that almost all of the carbohydrates in chia seeds are fiber, most of the calories in them (80%) actually come from fat. This makes them an excellent fatty plant food.

And it's not just any fat - most of the fat in chia seeds is a healthy omega-3 fatty acid called alpha-linolenic acid (ALA).

Chia seeds also have numerous health benefits that help lower blood pressure and reduce inflammation in the body ( , ).

They are also incredibly nutritious. In addition to being rich in dietary fiber and omega-3 fatty acids, chia seeds are also rich in minerals.

Summary:

Chia seeds are very rich in healthy fats, especially an omega-3 fatty acid called ALA. They are also high in fiber and minerals, and have numerous health benefits.

Cheese is incredibly nutritious. This makes sense given that a whole glass is used to produce one dense piece of cheese. Cheese is an excellent source of calcium, and phosphorus, and contains all kinds of other nutrients ().

It is also very rich in protein - 100 grams of cheese can contain 20 to 40 grams of high-quality protein. Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to various health benefits, including a reduced risk of type 2 diabetes ().

Summary:

Cheese is incredibly nutritious. Just one bite contains as many nutrients as a glass of milk. It is an excellent source of vitamins, minerals, quality proteins and healthy fats.

10. Coconuts and Coconut Oil

Coconuts and coconut oil are the richest sources of saturated fat on the planet. In fact, about 90% of the fatty acids in them are saturated.

Populations that consume high amounts of coconut do not have high rates of cardiovascular disease and are in excellent health (43).

Summary:

Coconuts are very rich in medium chain fatty acids, which are metabolized differently than other fats. They can reduce appetite, increase fat burning, and provide numerous health benefits.

As you can see, the healthiest fats, the list of foods you saw above, allow you to maintain optimal levels of heart and blood vessel health, prevent the development of obesity, type 2 diabetes, inflammation, stress, brain diseases and many other diseases and pathological conditions.

Modern people pay a lot of attention to the quality and composition of the diet. A carefully selected diet helps with intense physical exertion. He is also responsible for what levels of emotional stress will pass without consequences.

Composition of products

Any product, as fuel for the body, can be conditionally represented in the form of parts:

• energy;
• construction;
• auxiliary, performing the functions of regulation;
• critical to human life.

The general imbalance of any component in the consumed products leads to disturbances in the functioning of the body.

Energy substances in products

Fats in foods are a slow source of energy. It takes a long time for the body to break them down. Functions of fats:

1. Maintaining a constant energy level.
2. Stocks to provide all body systems.
3. transport of vitamins.
4. Thermal and mechanical insulation.
5. In combination with minerals and vitamins building function.
6. Regulation of metabolic processes.

Fats in foods are the most important part of the food you eat. Without them, the clear and stable operation of all systems and organs will be disrupted.

Their lack contains another danger - vulnerability. The slightest malnutrition or a change in environmental conditions will be real shocks to life.

Products and their fat content

If you read the composition on the package, you will notice that the manufacturer indicates the rate of fat content in 100 g of the product. But a person needs a certain amount of a substance per day. According to the research of modern nutritionists, it is possible to derive a specific norm for the consumption of fats in foods for an individual. The norm of fat in a person's daily diet is 70-154 g for men and 60-102 g for women.

The content of fats in products of different groups

Name		Percent Daily Value Per 200g Serving
Vegetable oil
animal fat
Butter
Margarine
Mayonnaise
Hazelnut
Raw smoked brisket
Cod liver
Walnut
ducks
Almond
Sunflower seeds
Dry yolk
Pork fat
Smoked sausage
Peanut
Puff pastry with cream
Egg powder
milk chocolate
geese
Pork stew
Swiss cheese
Pork sausages
Acne
Russian cheese
Halva tahini
Sunflower halva
Boiled sausage
Puff pastry with apple
Dairy sausages
Whole milk powder
Cheeses and curd masses
Ham
saury large
Brynza
Sour cream 20%
Herring
Beef stew
Fat cottage cheese
Soya
Pork tongue
sausage mince
Tourist breakfast (pork)
Mutton
Salmon
Caviar caviar granular
Processed cheese
quail egg
Rabbit
Beef
Chicken egg

Useful functions of fats

Maintaining a constant energy level

A person eats differently. Every day the body consumes various foods, the number of calories is not constant. Healthy fats are needed to smooth these surges.

They form a depreciation reserve. For example, the body does not receive the required amount of energy. As a result, useful fat reserves begin to break down, containing the necessary energy supply.

Lack of energy is a frequent occurrence during illness. The body needs calories. High temperature and intensive transport of nutrients are a necessary condition for recovery. At the same time, there may be a loss of appetite and a decrease in digestive functions. Fats play the role of the only source of energy, providing the necessary functionality of all systems. Therefore, very thin people get sick hard and for a long time, in comparison with individuals of normal or dense physique.

emergency supplies

Do not think that we are talking about hunger as such. As a result of a disruption in the functioning of some body systems, primarily the digestive system, a picture of zero absorption of nutrients can be observed. This can be caused by reactions to drugs, poisoning, allergies. The most common case is water loss. Severe diarrhea, dysentery, food poisoning, salt imbalance. In this case, the last useful reserves in the form of a fatty layer are used. During the splitting, water and energy are produced.

transport function

Many vitamins, which are vital catalysts for processes, are dissolved and transported with the help of fat and fatty acids. Without this, they simply do not digest. What vitamins are very important:

1. A - functioning and adaptation of vision;
2. D - vitamins of this group are responsible for the formation and restoration of bone tissue;
3. E - provides nutrition to skin cells, regeneration of integuments and membranes of internal organs, as well as vessel walls;
4. K - is responsible for coagulation, bone metabolism, kidney function, synthesis of complex protein molecules.

Thermal and mechanical functions

A layer of fat protects against hypothermia. It's not just about the subcutaneous layer. The body builds up similar protective zones around important organs to insulate them and prevent heat loss. In addition, the layer of adipose tissue protects against mechanical stress - sharp blows or shocks. It acts as a shock absorber, preventing injury.

Role in the building processes of the body

Fat and fatty acids, along with minerals and vitamins, are an integral part of many processes associated with the formation of structures. For example, bones with an insufficient amount of fat will be fragile, their growth slows down. The walls of blood vessels recover more slowly, the lack of fats, especially of plant origin, makes them fragile.

All cellular structures contain fat and its derivatives. This substance is responsible for the condition and appearance of the skin. The most important human organ - the brain - consists of 60% of adipose tissue.

Regulator of processes in the body

Fatty acids are catalysts for processes responsible for changing metabolism. A person is able to adapt to changes in climate, rhythm of life, loads of various kinds. Foods may appear and disappear in the diet. The body can change over a very wide range. All processes responsible for such variability are based on the use of unsaturated fatty acids. They are formed during the breakdown of fat from food.

Origin of fats

These important substances for the functioning of the body are of plant and animal origin. In terms of usefulness for humans, animal products are in the background. Fats of this type form saturated acids, which the body can perfectly synthesize itself in the required quantities. Animal fats play the role of an energy source. But when converted, an excess of fatty acids is obtained, which upset the balance. Assimilation of protein worsens, diabetes, rapid obesity may develop.

Vegetable products and fats are a source of unsaturated acids that are involved in many key processes. Molecules of vegetable fats are useful, they are quickly broken down by the body. "Vegetarian" products help the body adapt to changing living conditions, regulate the metabolism of cholesterol and other substances, and help the transport of vitamins and minerals. Food of this kind contains fiber, which favorably affects the functioning of the digestive system and intestines.

You should not get involved in fatty foods. The habit of the body to create a reserve can quickly turn into a painful state, which is very dangerous.

The danger of obesity

Huge reserves of subcutaneous fat are unnecessary and harmful.

• The first and most important danger is the load on the heart and the inefficient functioning of the circulatory system. The entire mass of fat is penetrated by the smallest capillaries. It is physically very difficult for the heart to pump blood through such small vessels in a huge volume. Therefore, blood pressure rises, heart rate increases. In addition, the load is unstable. An arrhythmia or heart murmur may develop.
• The second danger is mass. This is a load on the joints and bones. Obesity develops in most cases when the skeletal structure is already formed. As a result, the body no longer has time to strengthen the joints and increase the thickness of the bones. Legs start to hurt. If a person moves a lot while being overweight, there may be problems with the tendons where they attach to the bone. Muscles are able to create force with a large margin, and connective tissues and connection points cannot withstand the load.
• The third danger is the burden on the organs. There is pressure and shape change. Malfunctions may occur, most often this concerns the pelvic organs and the pulmonary system. Reducing the useful volume of the breast is inevitable. There are even cases of stopping breathing during sleep.

Fats are a necessary and important component of food for the body to work. But always remember to balance. You should not bring the situation to the point where an excess of these substances will cause disruption of the functioning of vital systems.

Plan your meals carefully, follow the regime, do not expose yourself to extreme loads. And then health will be strong and life will be beautiful.