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Fats- No Longer a Four Letter Word!

Updated on November 1, 2015

We have all been told that dietary fats are not healthy, however, as more and more research is showing, not all fats are bad fats. Incorporating good fats in your diet is very good for your health. The nutrients that are present in unsaturated fatty oils make them good fat. The two types of unsaturated fat include mono saturated and poly saturated. Monounsaturated fats aid in reducing the bad cholesterol (LDL) and improves your good cholesterol in the body. They also help in maintaining healthy tissue growth. The dietary fat is one of the macronutrients that boosts energy in our bodies and supports various body functions. Bad fats actually hinder some of the body functions. Fat is very vital in a healthy diet, though, it is important to understand the distinction between these fats. There are excellent fatty foods that are appropriate for your diet such as;


Avocados have monounsaturated fats which actually help in improving the memory and preventing heart disease. They also have antioxidants and beta-carotene. The avocado is quite distinct from other fruits. Numerous fruits have carbs, but avocados contain a lot of fats. Approximately, avocados have around 75% fat, which makes them higher in fat than nearly all animal foods. Avocados contain a major monounsaturated fat known as Oleic acid. It is mostly associated with a variety of health benefits. The recommended daily intake (RDI) of fat is 65 grams, and the avocado contains around 23 grams of fat. Therefore, it is advisable to consume just half an avocado a day.

There is high level of potassium in avocados, even more than bananas, which is good for your body. They are also an excellent source of fiber. Avocados can also reduce the LDL cholesterol (bad cholesterol) and raise HDL cholesterol (good cholesterol). Although avocados contain high level of fat and calories, those who consume them actually weigh less than those who do not eat them.

Therefore avocados are good fruits and they illustrate great benefits for cardiovascular health.


Cheese is known to be highly nutritious. It is possible because a whole cup of milk is required to make one thick slice of cheese. Cheese is an excellent source of vitamin B12, phosphorous, calcium, and selenium. It also has all types of other nutrients. Cheese also contains a high level of protein, and one slice of cheese has around 6.7 grams of protein. This is the same level of proteins found in milk. Cheese has dominant fatty acids that are known to have various health benefits, such as reduced risk of type 2 diabetes. Therefore, cheese is very rich in minerals, vitamins good proteins, and healthy fats.


Chocolate is also one of the foods that contain good fats. It is also one of the rare healthy foods that are tasty. It has a high level of fat which is approximately 65% of calories. 11% of chocolate is actually fiber, and it also has more than 50% of magnesium, copper, iron and manganese. Chocolate also has other healthy entities such as antioxidants. These antioxidants in chocolate have a great health benefit of reducing blood pressure. It also prevents the oxidization of LDL cholesterol in the blood. They have powerful biological activity in the body. High consumption of chocolate also reduces the risk of heart disease. It also boosts the functionality of the brain and protects the skin from the damage caused by the sun. Quality chocolate should have a level of 70% of cocoa. Chocolate boosts the cardiovascular health.


Eggs were perceived unhealthy due to the high level of cholesterol and fat in yolks. An egg bears 212mg of cholesterol, which makes 70% of the RDI (Recommended daily intake). In addition, 60% of the calories present in eggs are from fat. The cholesterol present in eggs does not have a negative effect in majority of the people. Eggs contain high levels of minerals and vitamins. In fact, they contain a bit of nearly all the nutrients we require. They have potent antioxidants that protect the eyes. Eggs also contain choline which is a brain nutrient that majority of the people do not get enough of. Eggs have a high level of protein which is an important nutrient in weight loss. Good eggs are enriched with omega-3, and the yolk contains nearly all the nutrients. Eggs are very nutritious.


Fatty fish, such as salmon or sardines, is one of the healthy animal products. Some of these fish include trout salon, sardines and herring. These fish contain high level of heart-healthy omega-3 fatty acids, proteins and other vital nutrients. Consumption of fish is much healthier, and it minimizes the risk if dementia, heart disease, depression, and all types of typical diseases. For people who can not consume fish, fish liver oil supplement is recommendable to them. It is loaded with vitamin D and omega-3.


Nuts are also incredibly nutritious. They contain high level of good fats and fiber. Nuts are also considered to be excellent source of protein. Vitamin E and magnesium are nutrients that are present in nuts. Other healthy nutrients present in nuts include fiber, zinc, potassium riboflavin, and selenium. Nuts have health benefit of reducing the risk of diseases such as obesity, type2 diabetes, and also heart disease. Some of the healthy nuts are macadamia nuts almonds, and walnuts.


Actually, seeds are not considered as a fatty food. Though, about 28 grams of seeds have 9 grams of fat. Nearly all the carbs in seeds are fiber, and most of the calories come from fat. Seeds contain approximately 80% of calories of fat, which makes it a good fat plant food. Nearly all the fats in the seed have heart-healthy omega3 fatty acid known as ALA. Seeds also have health benefits like reducing high blood pressure and also contain anti-inflammatory effects. They are extremely nutritious, and apart from fiber and omega-3, they also contain minerals.


Full-fat dairy products such as full-fat yoghurt are very healthy. This means consumption of whole milk instead of skim milk. A single cup of milk has 8 grams of fat. Skim milk does not contain any fat. This daily product has its health products. It reduces the risk of having type2 diabetes. Still, women who consume whole milk or full-fat cheese on a daily basis are less likely to increase in weight. Yoghurt contains similar nutrients like the other high-fat dairy products. This dairy contains high level of healthy probiotic bacteria, which has an excellent effect on your health. It is very effective improving the digestive health, heart health, and obesity.

Therefore, having knowledge about the differences between good and bad fats offers you a chance to have a healthy diet. In order to maintain good health, the body requires fat. However, fatty food is mostly evaded because people think it boosts unwanted weight. Now, it is clear that is not the case. Good fats should be a key element in a healthy diet. The key is targeting monounsaturated fats (good fats) and avoid saturated fats (bad fats). Good fats enable us to absorb fat-soluble vitamins such as Vitamin A & Vitamin D. These fatty foods are also good due to the variety of health benefits. Mono- and poly saturated fats are can also be easily found in products like vegetable oil and seafood. Most of these fats have a high level of omega-3. Mono saturated fat is easily identified with the ability to solidify when cooled. Good fats are an excellent source of antioxidants and vitamin E.

So what is your favorite "good" fat?

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