The High – Fat Foods Should Not Be Ignored For a Good Health

Many people assume that to lose weight, the diet foods rich in fat is the first step weight loss. The fat is the main cause of increasing the ability to absorb harmful cholesterol in the body, the risk of heart disease, stroke, and other related diseases. The fact is that there are many different fats and they affect our body in different ways.

Unsaturated fats are the healthy fat supporting to the absorption of vitamins, strengthening the immune system, nervous system and reducing cholesterol. Some high-fat foods we should add more to our daily meals for healthy body might mentioned as:

Greek Yogurt


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Judith Rodriguez, Ph.D., RD, says that “Skip the extra sugar calories found in most yogurts and pump up the protein by choosing Greek Yogurt.

Unlike normal yogurt, Greek yogurt is drained so that this food is viscous, smooth, and slightly thick. It is lower in sugar and carbohydrate and has twice the protein content of regular yogurts, which supports for regenerating muscle tissue and repairing fiber damage.

In one way or another, you can enjoy this tangy yogurt as a topping on other foods, a perfect combination with the smoothie drink or popsicles with fresh fruit.

Fatty Fish


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The concept of “fatty fish” refers to the amount of healthy fat found in some types of fish such as salmon, tuna herring, sardines and mackerel. These foods are rich in omega-3 fatty acids and other healthy acids such as EPA and DHA, which are beneficial for the heart and the essential nutrients for the development process of the brain that our body cannot aggregate.

Thus, according to the research by the American Heart Association, we should eat two portions of fish a week. Some people do not like fish, they can supplement with omega 3 by fish oil pills.

Olive Oil


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A tablespoon of olive oil contains about 10 grams of monounsaturated fat that is the “magic medicine” of women. Besides the beautifying effects, olive oil also reduces the accumulation of cholesterol in the blood as well as the risk of cardiovascular disease and prevents the development of some types of cancer. Moreover, several compounds in olive oil like the oleic acid have anti-aging properties as well.

We should use olive oil for salads or in cooking for health benefits.



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For a long time, avocado dieters are not popular to dieters because of its fat. However, there is the fact that the composition of the avocado contains healthy fats, nearly 20 kinds of vitamins, minerals and various nutrients. Avocado is a great choice to enhance nutrition, rejuvenate the skin, prevent cancer and heart disease as well as arthritis.

Avocados can be made into many simple dishes such as sliced fresh into salads, smoothie drink or cream.



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Many people believe that they should eat less of dishes from eggs or egg whites only because it contains high cholesterol. Nevertheless, eggs have the great effects that you may not know. This kind of food is one of the richest food sources of protein that helps you lose weight and prevent the appetite because of the feeling full for long after eating them. In addition, eggs can help reduce the risk of cancer, high blood pressure, increase the acumen of reflections.

The majority of cakes and other dishes are made with eggs. This food is good for your health if eaten at a moderate level.



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Tree nuts like almonds, flaxseeds, walnuts, pistachios and so on are a wonderful source of healthy and unsaturated fats. These nuts are rich in vitamin E, omega 3, omega 6 that is good for eyesight, cardiovascular and muscle.

In a research conducted by The New England Journal of Medicine indicates that a diet with nuts has a lower risk of cancer, heart disease, and other major chronic diseases, even a lower mortality.

We can use these nuts as a topping on sweet cakes, nut butter or nut milk or pasta dishes.

Coconut Oil


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The effects of coconut oil in skin and hair care is not new to us. Besides, there are also numerous utilities of coconut oil that will make you surprised.

The fatty acids in coconut oil’s components are capric acid, lauric acid, caprylic acid that are high antifungal, antibacterial and antiviral. The studies have shown that about 90% of this food made up of medium-chain fatty acids (MCFA’s) can help in the process of enhancing the immune system for the body, preventing cardiovascular disease and atherosclerosis.

When heated, coconut oil is still safe, not toxic as other edible oils and animal fats. Coconut oil will give you delicious and nutritional meals.

Dark Chocolate


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It has a long time ago since the dark chocolate has been known as the effect against tiredness and sadness or the catalyst of the “happy“. In addition, chocolate also has other secret utilities.

The antioxidant ability of chocolate is higher 4-5 times than black tea and 2-3 times than green tea or wine because of flavonoide and many minerals. One of the special effects of dark chocolate for health is to keep blood vessels and heart healthy and prevent clotting status as well as diabetes.

This kind of chocolate can be eaten as is or added to smoothies or oatmeal to increase the benefits of these dishes.

The body needs the amount of fat enough to provide energy to the healthy skin and hair and absorb some vitamins to keep the body warm. Furthermore, a research by British scientists concluded that if everyone in the world has used these healthy fats, about 1 million deaths from heart disease will be relieved each year.

Therefore, people need to have basic knowledge about fats that can terminate the fear of fat as well as provide the necessary fat-rich foods to a healthy body.