12 Healthy Foods That Better to Eat With Restrictions


Our bodies do need fat which is a critical component for healthy living. However, fat contains calories and without restrictions, fat increases the risk of weight gain and heart diseases. Consuming fat and high healthy fat foods in moderation have a lot of benefits to the body. Healthy fat is unsaturated and works to reverse the contributions of saturated fat. Here is a list of 12 high-fat foods that you should add to your diet.

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Olive oil
Adding olive oil to your diet offer numerous health benefits. It is particularly healthy as it reduces saturated fat in the body while increasing the content of unsaturated fat. It contains 120 calories per tablespoon. It helps lower your risk of cancer, heart disease, and diabetes. Various components of olive oil such as Seco iridoids and oleic acid slow the aging process in your body.

Extra virgin olive oil has the most health benefits as it is extracted using natural methods and doesn’t go through much processing. Two tablespoons a day of olive oil are enough for optimum health benefits. Over consumption of olive oil can lead to diseased arteries.

Almonds
A ¼ cup of almonds contains 160 calories, 6 grams of protein and 12 grams of unsaturated fats. They provide the daily recommended 40 percent of vitamin E in addition to fiber, magnesium, and phosphorus. They also lower the risk of cancer and heart disease. 23 nuts or a ¼ cup of almonds is enough for daily consumption. Consumption of almonds without restriction can lead to weight gain.

Avocado
avocado-salad

A 1/5 of this fruit contains 20 nutrients. The fruit is composed of 75% fat which is healthy and unsaturated. It also contains 8 percent of the recommended daily amount of fiber. The recommended consumption of avocado is two ounces daily to reap all the healthy benefits the fruit has to offer. Overindulging in avocados can lead to obesity, weight gain, and nutrient deficiencies.

Salmon
Salmon is a fatty fish that offers an excellent source of vitamin A and protein. The fish contains omega-3 fat which is the potent EPA and DHA. It contains 412 calories and 41 percent of fat. The recommended serving is 3.5 ounce twice a week. However, salmon contains high levels of cancer-causing chemicals called PCBs thus moderate consumption is highly advised.

Whole eggs
Eggs are a could source of proteins thus a great food choice for vegetarians who struggle to get the essential amount of amino acids. One large whole egg contains 212 g of cholesterol and 7 percent saturated fat. It is best to cook eggs without adding fat or salt as frying eggs increase their fat content by 50 percent.

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