7 dishes rich in healthy fats that you should eat regularly

The American Heart Association recommends limiting saturated fat to less than 10% of total calories consumed. Saturated fat is found in full-fat dairy and red meat, but consuming certain foods rich in healthy fats can provide health benefits. They are often less processed and contain less sugar and carbohydrates.

Avocado

While most fruits contain mainly carbohydrates, avocados are rich in fat, about 80% of the total calories it provides. Avocados are also rich in potassium, providing 15% of the daily value (DV) per 150g serving. This fruit also contains many antioxidant compounds, fiber, and has a positive impact on cholesterol index, bringing many benefits to the digestive system, heart health and weight control.

Dark chocolate

Dark chocolate is a nutritious food, rich in fat, accounting for about 65% of total calories. You should choose chocolate with at least 70% cocoa like dark chocolate because other types have higher added sugar content and fewer nutrients and antioxidants. Dark chocolate also contains fiber and several other nutrients including iron and magnesium. Resveratrol, epicatechin and antioxidants in chocolate have anti-aging properties.

Egg

Many people believe that eating eggs is not good for health because the yolks contain a lot of cholesterol and fat. However, whether yolk or white, eggs can be a healthy addition to any diet. Cholesterol in eggs does not negatively affect blood cholesterol.

Eggs are also very nutritious, containing many vitamins and minerals. One 50 g egg provides 27% DV of choline, an essential nutrient for brain and nerve health. Eggs are good for people losing weight thanks to their abundant protein, helping to feel fuller longer between meals, reducing calorie intake.

Fatty fish

Fatty fish like salmon, anchovies, mackerel, sardines and herring are all nutritious sources of animal protein. They contain heart-healthy omega-3 fatty acids, high-quality protein, and a variety of vitamins and minerals. Eating fatty fish regularly can improve cognitive function, help regulate blood sugar levels, and reduce the risk of heart disease.

People who do not eat fish may consider fish oil supplements. Cod liver oil contains all the essential omega-3s as well as lots of vitamin D.

Nuts

Nuts are very healthy because they are rich in healthy fats and fiber, and provide good plant protein. Healthy nuts include almonds, walnuts, macadamia nuts and many others. Eating a handful of nuts every day does not cause overweight or obesity.

28 g of chia seeds contain 11 g of fat. Most of the carbohydrates in chia seeds are fiber, so most of the calories in chia seeds come from fat. These are not ordinary fats but mostly essential, heart-healthy omega-3 fatty acids called alpha-linolenic acid (ALA). Chia seeds may also provide many health benefits such as lowering blood pressure and anti-inflammatory effects.

Pure olive oil

Extra virgin olive oil is high in oleic acid, a fatty acid with powerful anti-inflammatory properties. This fat is an essential component of the Mediterranean diet, providing many health benefits related to the heart, blood sugar control and weight. In addition to its use in cooking, olive oil can be added to grilled vegetables and in homemade salad dressings.

Whole cream yogurt

Full cream yogurt is very nutritious. It has all the same important nutrients as other high-fat dairy products. The source of probiotics in yogurt is beneficial to health, good for the digestive system, helps control weight and reduces the risk of heart disease. It’s important to choose full-fat yogurt with minimal added sugar.