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High fat foods that are good for you

High-fat foods -

When LDL cholesterol passes by in the blood, these receptors take the cholesterol out of the blood and into the liver to be broken down.

Research suggests that eating too much saturated fat stops the receptors from working so well, and cholesterol builds up in the blood. Saturated fats are usually hard at room temperature, such as butter, the fat in meat, and coconut oil.

Unsaturated fats are liquid, such as olive oil. Many foods contain a mixture of saturated and unsaturated fats. Try to choose foods with more unsaturated fat. Coconut oils have an image of being a healthy option. But coconut oil is made up almost entirely of saturated fat.

It contains even more saturated fat than butter, so is likely to cause the same health problems. Coconut oil does have a lovely flavour and is excellent in Thai style curries but it is best to use it sparingly.

About a third of our energy should come from fat. Saturated fats should make up no more than a third of this. To reach and maintain a healthy weight, keep an eye on your saturated fat and total fat intake. Use these tips to help you. Look at the total fat and the saturated fat.

Many foods have labels on the front of pack, making it easy to check the amount and type of fat they contain. If not, it should be on the back.

When labels are colour-coded with red, amber and green, go for green and amber as much as possible. Sometimes similar products contain very different amounts fat.

Check a few options before you buy. You can usually bake, steam, grill or boil foods instead of frying them. Use a small amount of healthy oil or fat spread made from vegetables or seeds. Avoid butter and other animal fats.

Have a look at the foods high in saturated fat and some healthier alternatives with these simple swaps. Take a look at these ideas for healthy snacks , low in saturated fat. If you eat out at restaurants or cafes regularly, you can check the nutrition information online or on the menus.

Takeaways are often high in saturated fat so it's best to have these only occasionally, you can also ask what type of oil they use. Learn about healthy options for fats and oils.

By continuing to browse the site you are agreeing to our use of cookies. Avocado is excellent in so many shapes and forms, from simply sliced and eaten on toast or mashed into a zesty guacamole.

These avocado recipes will show you plenty more creative ways to put this green fruit to work, including desserts! and pastas. The scoop: With 21 grams of fat in a 1-oz.

serving, walnuts are a fantastic source of omega-3 and omega-6 fatty acids. Try it: You can sprinkle chopped walnuts on a salad or bowl of cereal or oatmeal, mix them into a cake, or munch on them plain. The scoop: Nuts in general are packed with fat.

serving about 22 nuts and are rich in vitamin E. Try it: Raw or roasted, salted or unsalted, plain or flavored—there are a lot of great almond options at the supermarket.

Enjoy a big handful on their own or in trail mix, cereal, and salads. The scoop: If you love the flavor of nuts, but not the crunch, consider nut butters. And that includes plenty of healthy fats! Beyond peanut butter, try almond, cashew, or sunflower seed butter for a plant-based dose of creamy fat plus fiber and protein.

For example, there are 16 grams of fat in two tablespoons of both PB and sunflower seed butter. Try it: Spread 2 tablespoons on toast or eat it with fresh apple slices. Both options are simple, delicious, and nutritious.

The scoop: They may be small, but all of the countless varieties of olives are rich in fat and flavor. Just 1-oz. of green olives about 14 olives has 4 grams of fat. Try it: Olives are awesome on pizza, pasta, and salads.

But they also make a great addition to a cheese plate, along with some crackers and veggies. The scoop: We all know the oil pressed from olives is a tremendous source of healthy fats. Try it: Besides the obvious advice to cook pretty much anything with it, try drizzling olive oil over Greek yogurt with cracked pepper for a savory dip to eat with chips, pita, or crackers, or even in desserts like olive oil cake or ice cream.

Not sure which kind to buy? Check out this olive oil buying-guide. The scoop: Flaxseed is a great source of those omega-3 fatty acids and packs about 8 grams of fat per ounce.

Flaxseed also contains both insoluble and soluble fiber , which are good for feeling satiated, digestive health, stabilizing blood sugar, and regular poops, as SELF has previously reported. Try it: Sprinkle some whole or ground flaxseed on yogurt or oatmeal, scoop a spoonful into a smoothie, or put an interesting spin on a salad with a flaxseed oil-based dressing.

Heck, you can even make chocolatey energy bites with this versatile little seed. A cooked 3-oz. filet of Atlantic salmon has 11 grams of fat. Try it: Eating two servings of fish a week is a great way to your fill of healthy fats, according to the AHA.

Not sure how to cook with it? Try these 20 salmon recipes. Try it: There are lots of ways to get this fatty fish in your diet—try seared tuna steaks, tuna burgers, tuna salad on a sandwich or bed of lettuce, or tuna casserole. The scoop: A 1-oz. portion of delicious dark chocolate boasts around 11 grams of fat , plus a bonus 2 grams of fiber.

Or as a thin, delectable coating for fruit like strawberries or nuts like almonds. What is protein? This nutrient also contributes to feelings of fullness as well as helping your muscles heal after physical exercise.

portion of super-firm tofu. Try it: There are basically countless ways to incorporate this deliciousness into your life.

For dinner, you can throw together something like sheet pan tofu combined with veggies and chickpeas. If you want to get creative, you could also experiment with these tofu breakfast recipes —it makes for a great scramble or smoothie base.

With 4. Try it: Buy them frozen, in the pod or pre-shelled, and enjoy them boiled and salted as a tasty and filling snack, or purée them into a green-hued twist on your usual hummus.

Find a way to cook with them in this list of excellent edamame recipes. The scoop: A 2-Tbsp. serving of these flavorful, crunchy little guys delivers about 14 grams of fat , along with 6 grams of protein and 2 grams of fiber. Try it: Sprinkle raw or roasted sunflower seeds on top of your next salad , try them in a batch of trail mix, or toss back a handful along with a piece of fruit for a quick snack.

The scoop: These small but mighty seeds have fiber, protein, essential minerals, and, of course, fat— 6 grams of the stuff per 2 tablespoons, including lots of omega-3 and omega-6 fatty acids.

Try it: Add a tablespoon into your smoothies or oatmeal for a quick and crunchy fat, fiber, and protein boost, or make an overnight chia seed pudding for a speedy morning meal. The scoop: Everyone knows eggs are an inexpensive and easy source of protein. One extra-large whole egg contains 6 grams of fat.

Sometimes people opt for egg whites only, but the yolk is packed with rich flavor and important vitamins and minerals along with the fat, such as selenium and choline. As for cholesterol in egg yolks: The latest nutrition research has found that egg yolks can be included in a healthy diet and don't typically impact cholesterol levels in a significant way.

Scramble them. Poach them. Boil them. Frittata your heart out. The scoop: Since fat in general is satiating, the fat in protein-packed dairy is no exception. Opting for full-fat dairy can result in the type of satisfaction you might be missing with lower-fat versions.

Whole milk and full-fat yogurt each contain 8 grams of fat with 5 grams of saturated fat per cup, plus a whole lot of richness and creaminess.

Try it: If you normally have low- or no-fat dairy, upgrade it and see how you feel. For instance, grab some full-fat Greek yogurt you can top with fruit, nuts, and granola, or have some chocolate whole milk as a post-workout snack.

The scoop: Hemp seeds are a lovely, underrated little seed. They have a nutty taste, creamy texture, and 15 grams of fat in a serving 3 tablespoons , plus 9 grams of protein to boot.

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