Home Diet and Nutrition Healthy Bites: 10 Fatty food items that are good for you

Healthy Bites: 10 Fatty food items that are good for you

All of us have been told time and again that fatty foods aren’t good for health. We have been reminded about these foods time and again having a high fat content that can choke our arteries, raise cholesterol, and make us fat and susceptible to a large number of diseases. But this is a myth. Well yes, fats can be bad for health, but there are 3 different types of fats and taking them in optimum amount is actually beneficiary for health. One of these fats, called saturated fat is termed as the bad fat, which is said to clog arteries and make you susceptible to heart diseases. But this isn’t completely true. Saturated fat taken in strong quantities each day is bad, but if you take it in average quantity then this forbidden fat can increase your HDL or good cholesterol which is responsible for removing plaque from artery walls, decreasing your risk of heart diseases.

Fatty foods

So, instead of depriving yourself from these foods, just enjoy them!

1. Poultry


Chicken is a white meat that has several advantages over different other kinds of meats. In fact, it is the healthiest meat. Chicken doesn’t contain any trans fat that contribute to coronary heart diseases. Poultry meat like chicken and turkey provide essential poly unsaturated fatty acids of PUFA’s especially omega 3 fatty acids. Apart from reducing the risk of Coronary heart diseases, poultry meat is also enriched with several of the important dietary nutrients like selenium, which is a powerful antioxidant and plays an important role in prevention of some kinds of cancer. A deficiency of this nutrient can cause Keshan’s disease, a heart ailment in the young.

2. Pork


Yes, pork is also a good option for various kinds of nutrients such as vitamins and minerals and includes iron, zinc and some B group vitamins. Lean pork is an excellent source of protein and has less fat content. Pork has several different types of fat. When trimmed, it contains more unsaturated fat over saturated fat. It contains a small amount of omega 3 fatty acids and Conjugated linoleic acid (CLA), which is a fat that may prevent several types of cancer. A serving of 100g of pork is enough for a day’s requirement and provides 15% dietary iron of the day, 30% daily requirement of zinc.

3. Eggs


Remember, when we were young, our mothers used to tell us that eating an egg a day will ward off several problems? Well, this is true! Eating eggs every day can lower the risk of developing cataracts and an egg is a high quality protein food with several essential amino acids. Eggs are a good source of choline. Choline regulates brain, nervous system and cardiovascular system. They contain only a limited amount of saturated fat. Eggs are the only product that has naturally occurring Vitamin D. They lower the risk of breast cancer and promote healthy hair and nails.

4. Cheese


Cheese is a natural source of calcium and prevents osteoporosis. It reduces high blood pressure and prevents cavities. If you opt for a low fat cheese, then you easily regulate your weight and prevent cancer. They have a high concentration of essential nutrients such as calcium, phosphorous, zinc, Vitamin A, Vitamin B12 and riboflavin. They also contain quite a lot of protein.

5. Butter


Butter is a gourmet delight and has several health benefits. It is good for thyroid, adrenal health and eye vision. It can treat fungal infects, contains lecithin which is responsible for cholesterol metabolism. It prevents the body from radical damage and contains anti-oxidants. Butter contains linoleic acid which is an immunity booster and lowers the chances of cancer. It contains cholesterol which is necessary for child’s brain development. The fat content promotes fertility in women while calcium promotes hair growth, reduces tooth decay and manages bones.

6. Coconut


Coconut contains a variety of nutrients that prevents goiter. Coconut reduces constipation and is a good body builder. A teaspoon of coconut oil can reduce cases of sore throat, relieve from stomach ulcers and heals cuts, sunburns and scratches. It is good for facial massage it is contains anti oxidants. Coconut water is good for kidney and urinary bladder issues.

7. Sour cream

Sour cream

An occasional dollop of sour cream contains no trans fats and therefore, it is a healthier alternative to margarine and other oils. It contains less sodium, but at the same time it doesn’t have vitamins. If taken occasionally, sour cream can give your skin a healthy glow.

8. Burgers


Yes, burgers can be bad for health, but occasionally they are good for you. A vegetarian burger has less gram of saturated fat. If they have soy protein then they come with fats which reduce bad cholesterol. Veggie burgers are a better source of fiber intake than non veg burgers. They also have vitamin B12. They are lower in fat and have low risk of infection of E.coli.

9. Pizza


Pizza can be a good alternative to high fat products as its major ingredient is tomatoes that contain lycopene which is an anti oxidant that fights against several cancers and sunburn. Cheese is another topping, which is again known for calcium, good fats and other dietary benefits. Other topping such as ham, peppers, olives and mushrooms, onions and others are also good for health. If you eat a wheat crust pizza then the health benefits are increased.

10. Pastry


Pastries are generally not good for health, but a gluten free pastry occasionally can have a positive effect on your health. If your vanilla cupcake is prepared with white and brown rice flour than your cupcake will have omega 3 fatty acids, which are good for health. A chocolate truffle once in a while is good as chocolates contribute to heart health and boost brain power. They have antioxidants and prevent various forms of cancer.

So, now you know that fatty foods are not necessarily bad. But anything in excess is harmful for health. Therefore, take these products in moderation and include fruits and rich vegetables in your diet. Follow a healthy lifestyle with exercise and proper foods.

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