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10 High-Fat Foods That Are Actually Super Healthy 1. Avocados. The avocado is different from most other fruits. 2. Cheese. Cheese is incredibly nutritious. 3. Dark Chocolate. Dark chocolate is one of those rare health foods that actually taste incredible. 4. Whole Eggs. Whole eggs used to be ...
19 Healthy Fats And High-Fat Foods You Should Be Eating 1. Avocados. 2. Walnuts. 3. Plus other nuts, like almonds and pistachios. 4. Nut and seed butters. 5. Olives. 6. Olive oil. 7. Ground flaxseed. 8. Salmon. 9. Tuna. 10. Dark chocolate. 11. Tofu. 12. Edamame. 13. Sunflower seeds. 14. ...
Ideally, you'll want to consume minimally-processed foods that are full of heart-healthy, polyunsaturated omega-3 fatty acids (ALA, DHA, and EPA), monounsaturated fats (OEA), and the trans fat conjugated linoleic acid (CLA), as well as some medium-chain saturated fats like stearic acid and lauric acid.
Flax seed oil delivers 58 percent of its fats from omega-3 fatty acids alone. Olive oil is an excellent delivery system for all the good fats, providing 73 and 11 percent of its fat composition from monounsaturated and polyunsaturated fats respectively, along with 1,644 mg omega-3 per cup.
Top 11 Healthy Fats for Your Body. Not all fats are created equal, but the ones on this healthy fats list pack a lot of punch. From lowering bad cholesterol and helping shed excess weight to giving you shiny hair and strong nails, your body will reap the benefits of these healthy fats. 1. Avocado
Tips for adding more healthy fats to your diet. Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil. Cook with olive oil. Use olive oil for stovetop cooking rather than butter, stick margarine, or lard.
The smoke point also known as burning point of an oil or fat is the temperature at which, under specific and defined conditions, it begins to produce a continuous bluish smoke that becomes clearly visible. Smoke point values can vary greatly, depending on factors such as the volume of oil utilized, the size of the container, the presence of air currents, the type and source of light as well as the quality of the oil and its acidity content, otherwise known as free fatty acid (FFA) content. The more FFA an oil contains, the quicker it will break down and start smoking. The higher in quality and the lower in FFA, the higher the smoke point. It is important to consider, however, that the FFA only represents typically less than 1% of the total oil and consequently renders smoke point a poor indicator of the capacity of a fat or oil to withstand heat. The smoke point of an oil correlates with its level of refinement.
Vegetable oils, or vegetable fats, are fats extracted from seeds, or less often, from other parts of fruits. Like animal fats, vegetable fats are mixtures of triglycerides. Soybean oil, rapeseed oil, and cocoa butter are examples of fats from seeds. Olive oil, palm oil, and rice bran oil are example of fats from other parts of fruits. In common usage, vegetable oil may refer exclusively to vegetable fats which are liquid at room temperature.
Lard is fat from a pig, in both its rendered and unrendered forms. It is a semi-soft white fat derived from fatty parts of the pig, with a high saturated fatty acid content and no trans fat. Rendering is by steaming, boiling, or dry heat. The culinary qualities of lard vary somewhat depending on the origin and processing method. At retail, refined lard is usually sold as paper-wrapped blocks. Many cuisines use lard as a cooking fat or shortening, or as a spread similar to butter. It is an ingredient in various savoury dishes such as sausages, pâtés and fillings, and it is particularly favored for the preparation of pastry because of the "flakiness" it provides. In western cuisine, it has ceded its popularity to vegetable oils, but many cooks and bakers still favor it over other fats for certain uses.