The Healthy High-Fat Foods: 9 Nutrient-Packed Options for Your Diet
avocados back pain cheese chia seeds chiropractic care dark chocolate dr. cary yurkiw extra virgin olive oil family chiropractic fatty fish full-fat yogurt health and wellness healthy diet healthy living high-fat foods holistic healing kelowna chiropractor neck pain nutrient-dense foods nutrition nuts spinal health tutt street family chiropractic wellness whole eggs Jun 14, 2023Once maligned and misunderstood, high-fat foods are making a comeback. Despite their reputation, these foods are nutrient powerhouses that, when incorporated wisely into a diet, can offer significant health benefits. Let's explore nine high-fat foods that can be an integral part of a nutrient-rich, whole-food diet.
1. Avocados: A standout in the world of fruits, avocados are primarily composed of healthy fats. Besides being an excellent source of potassium and antioxidants, studies have shown that consuming avocados can positively impact cholesterol levels.
2. Cheese: Cheese may have had an iffy reputation in the past, but it's a veritable nutrient superstar, boasting significant amounts of calcium, vitamin B12, phosphorus, selenium, and protein. Contrary to popular belief, high-fat dairy products like cheese do not necessarily increase the risk of heart disease.
3. Dark Chocolate: A delightful fusion of taste and health, dark chocolate is high in fat but also rich in fiber, iron, and magnesium. Furthermore, it hosts beneficial antioxidants like resveratrol and epicatechin. Remember to choose dark chocolate with at least 70% cocoa content for maximum benefits.
4. Whole Eggs: Despite their high cholesterol and fat content, eggs don't negatively affect blood cholesterol levels in most individuals. These nutritional powerhouses offer several vitamins, minerals, and a good dose of protein.
5. Fatty Fish: Species like salmon, trout, mackerel, sardines, and herring are brimming with heart-healthy omega-3 fatty acids, high-quality proteins, and a range of vitamins and minerals. Regularly consuming fatty fish can boost cognitive function, regulate blood sugar levels, and decrease the risk of heart disease.
6. Nuts: High in healthy fats, fiber, and protein, nuts are a fantastic snack choice. Regular nut consumption has been associated with better overall health and a lower risk of obesity, heart disease, and type 2 diabetes.
7. Chia Seeds: While not typically labeled as a "fatty" food, chia seeds do contain a significant amount of healthy fats, especially alpha-linolenic acid (ALA), a heart-healthy omega-3 fatty acid. These little seeds are also fiber-packed and nutrient-rich, and they may have various health benefits like reducing blood pressure and inflammation.
8. Extra Virgin Olive Oil: As an integral part of the heart-healthy Mediterranean diet, extra virgin olive oil, rich in oleic acid, a potent anti-inflammatory fatty acid, offers a multitude of health benefits. Its culinary versatility makes it an excellent choice for various dishes.
9. Full-Fat Yogurt: Full-fat yogurt is a nutrient treasure trove and is loaded with probiotics that can positively impact your health. Research suggests that full-fat dairy products can contribute to digestive health, weight management, and reduced risk of heart disease.
Conclusion: Despite the bad reputation dietary fats once had, new research supports the benefits of including high-fat foods in our diets. The ones we've listed here offer numerous health benefits and are less processed than their low-fat counterparts. Even though these foods are higher in calories, they can be a healthy and valuable addition to a nutrient
Ready to take the first step towards a healthier, pain-free life? At Tutt Street Chiropractic, we're currently accepting new patients and offer same-day and next-day appointments for your convenience. There's no need for a doctor's referral, and we'll even bill directly to your insurance provider. Don't wait any longer to start your journey to improved spine health and wellness. Click here to book your appointment with Dr. Cary Yurkiw in Kelowna today!
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