Let food be thy medicine and medicine be the food. • Hippocrates

Yes, there is such a thing as good fats.

10. Full-Fat Yogurt.

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Real full fat yogurt is incredibly healthy.its loaded with healthy, probiotic bacteria, that can have powerful effects on your health. studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart diseases and obesity. Just make sure to choose real, full-fat yogurt and read the label. unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead.

9. Purified Butter or Ghee

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The Indian version of butter is quickly becoming a favorite across the continents. Ghee, or clarified butter is simmered to bring out butter's naturally nutty flavor, leaving it with high smoke point, making it ideal for cooking at high temperatures. Ghee benefits include being loaded with fat soluble vitamins A, D and E. These types of vitamins are best absorbed by your body when they're in a fat substance and then stored in your gastrointestinal tract, keeping your metabolism and digestion on track.
Another ghee benefit its lactose- and casein free. If you suffer from lactose sensitivity or intolerance, ghee is fantastic alternative to butter. Its high level of vitamin K2 also helps strengthens bones, while the fatty acids found in it improve digestions and reduce inflammation.No wonder its been used for thousands of years! .

8) EVOO - Extra Virgin Olive Oil

Extra virgin olive oil contains vitamin E and K, and is loaded with powerful antioxidants. Some of this antioxidants can fight inflammation and help protect the LDL particles in the blood from becoming oxidized. It has also been shown to lower blood pressure, improve cholesterol markers and have all sorts of benefits related to heart disease risk.Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king.

7) Chia Seeds

Considering all the carbs in chia seeds are fiber, the majority of calories in them actually comes from fat. In fact, by calories, chia seeds are around 80% fats. This makes them an excellent high fat plant food. These aren't just any fats either, the majority of fats in chia seeds consists of the heart healthy omega-3s fatty acid called ALA. Chia seeds also have numerous health benefits, such as lowering blood pressure and having anti-inflammatory effects. They are also incredible nutritious. In addition to being loaded with fiber and omega-3s, chia seeds are also packed with minerals

6) Nuts

Nuts are high in healthy fats and fibers, and are good source of plant-based protein. Nuts are also high in vitamin E, as well as magnesium, a mineral that most people don't get enough of. Studies show that people who eat nuts tend to be healthier, and have a low risk of various disease. This includes obesity, heart disease and type II diabetes. Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.

5) Fatty Fish

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Fatty Fish includes fish like salmon, trout, mackerel, sardines and herring. These fish are loaded with heart healthy omega-3s fatty acids, high quality protein and all sort of important nutrients. Studies show that people who eat fish tend to be much more healthier, with a lower risk of heart disease, depression, dementia and all sort of common diseases. If you can't(or won't) eat fish, then taking a fish liver oil supplement can be useful. Cod fish liver oil is best, it contains the omega-3s that you need, as well as plenty of vitamin D.

4) Whole Eggs

Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrients we need. They even contain powerful antioxidant that protects eyes, and a lot of choline, a brain nutrient that 90% of people don't get enough of. Eggs are also a weight loss friendly food. They are very fulfilling and high in protein, the most important nutrient of weight loss. Despite being high in fat, people who replace a grain based breakfast with eggs end up eating fewer calories and losing weight. The best eggs are Omega-3s enriched or pasteurized. Just don't throw away the yolk, that's where almost all the nutrients are found.

3) Dark Chocolate.

It si also loaded with antioxidants so much that it is one of the highest scoring food tested, even outranking blueberries. Some of teh antioxidants in it have potent biological activity, and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidized. Studies also show that people who eat dark chocolate 5 or more times per week are less than half as likely to die from heart disease, compared to people who don't eat dark chocolate.Just make sure to choose quality dark chocolate, with at least 70% cocoa..

2) Cheese

Cheese is great source of calcium, vitamins B12, phosphorus and selenium, and contains all sort of nutrients. It is also very rich in proteins, with single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk. Cheese, like other high fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduce risk of type II diabetes.

  1.  1) Avocados

Avocados are about 77% fat, by calories, making them even higher in fat than most animal food. The main fatty acid is the mono saturated fat called oliec acid. This is also the predominant fatty acid in olive oil. associated with various health benefits. Avocados are among the best source of potassium in the diet, even containing 40% more potassium than banana, a typical high potassium food. They're also great source of fiber, and studies have shown that they can lower LDL cholesterol and triglycerides, while raising HDL (the good) cholesterol.
Even thought they are high in fat and calories, one study shows that people who eat avocadoes tend to weigh less and have less belly fat than those who don't.

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