10 high-fat foods you can (and should) include in your diet

New fad diets appear every day. The food that today is acclaimed for doing good, tomorrow is already considered to be harmful and vice versa. A classic example is eggs. Good for health or do they raise cholesterol levels too much? The two news have already been released and everything changes all the time. The same goes for the red meat vs vegetarian food discussion. There are many variables and it is difficult to know what is good and what is not.

But the truth is, if your meals exclude anything that could be considered fat, such as carbohydrates, you could be on the wrong track.

Fats have some important nutritional components such as minerals (ensure healthy bones, support the immune system and maintain energy levels), iron (a lack of which can lead to anemia and fatigue) and protein.

As for carbohydrates, they give the body the energy it needs to function. And foods like rice, pasta and potatoes don’t contain as many calories. The real danger is in the bad fats added to cook them.

And good cholesterol (HDL) is also important for the body to build cells, circulate blood and stay healthy. Balance is the point, with little bad cholesterol (LDL) and enough good cholesterol.

To get all these benefits, here’s a list of 10 foods that have good fats and carbohydrates to include in your diet:

1. Red meat

It has healthy fat that improves heart health and reduces belly fat. It also has acids that fight bad cholesterol.

2. Avocado

It has a reputation as “greasy”, but the fat present in it is of the good type, which the body needs, in addition to ensuring satiety for longer. Consumption should be limited to a maximum of half a fruit per day.

3 eggs

If consumed in moderation, they do not harm cholesterol levels. Eating eggs in the morning can help your body feel fuller for longer. Prefer organic.

4. Cheese

They are good sources of probiotics, essential for intestinal health and the immune system, as well as having protein and calcium. But it is important not to overdo it.

5. Nuts

They are rich in vitamin E, fiber, protein and magnesium. When you want a quick snack, opt for almonds, walnuts and macadamia nuts. The tip is to always keep a handful in your purse or at work, to satisfy hunger in a healthy way.

6. Dark chocolate

Dark chocolate, with the highest amount of cocoa, has 11% fiber and contains more than 50% of the recommended daily amounts of iron, magnesium, copper and manganese, in addition to having antioxidants and giving you more energy immediately after consumption.

7. Olives

Like avocados and dark chocolate, they have good fats. Some studies suggest they may help prevent cancer and bone loss. Eat five large or 10 small at a time.

8. Salmon

Rich in omega-3, it’s great for improving heart health. The recommendation is two servings a week to get the full health benefits.

9. Bacon

Yes, bacon! Consumed in moderation, it can be excellent in preventing Alzheimer’s, as well as being a source of B vitamins and zinc and helping in the production of serotonin – the feel-good hormone.

10. Flax and chia seeds

They are small but full of nutrients. They are sources of omega-3, help reduce cholesterol and keep the heart healthy. They can be used in salads, smoothies and other recipes.

By putting these foods in your diet, in a balanced way, creating good eating habits, the result will not only be a healthier life, but also weight loss. It is also important to consult a nutritionist, who will be able to indicate the best options for each person.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.