Nutrient Lists from Standard Reference Legacy This page provides lists of which foods have the most and least content of specific nutrients. Rethink Fats. Monounsaturated and Polyunsaturated Fat. Saturated Fat. The Skinny on Fat. Use this list of low-calorie, lower-fat alternatives to provide new ideas for old favorites.
Dietary Fats. Dietary Fats Explained. A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A , vitamin D and vitamin E.
These vitamins are fat-soluble, which means they can only be absorbed with the help of fats. Any fat that's not used by your body's cells or turned into energy is converted into body fat. Likewise, unused carbohydrates and proteins are also converted into body fat. All types of fat are high in energy. A gram of fat, whether it's saturated or unsaturated, provides 9kcal 37kJ of energy compared with 4kcal 17kJ for carbohydrate and protein.
Most fats and oils contain both saturated and unsaturated fats in different proportions. As part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated fats and trans fats and replace some of them with unsaturated fats. Most of them come from animal sources, including meat and dairy products, as well as some plant foods, such as palm oil and coconut oil.
Cholesterol is a fatty substance that's mostly made by the body in the liver. Eating too much saturated fats in your diet can raise "bad" LDL cholesterol in your blood , which can increase the risk of heart disease and stroke. This article details 10 benefits of chickpeas. Coconut oil may help you lose weight.
It also has antimicrobial and antioxidant properties, and it may help improve skin and oral health. Health Conditions Discover Plan Connect.
Share on Pinterest Stocksy. Dark chocolate. Whole eggs. Fatty fish. Chia seeds. Extra virgin olive oil. Full-fat yogurt. The bottom line. Read this next. Yogurt with Lactobacillus Acidophilus. Medically reviewed by Amy Richter, RD. Does Olive Oil Expire? Medically reviewed by Natalie Olsen, R. The 12 Best Foods to Eat in the Morning.
Get more avocados in your diet by trying one of these avocado recipes. Alternatively, use it to cook with by adding avocado oil to your kitchen pantry. Another victim of the war on fat, butter has recently experienced a comeback as the benefits of butter become more widely known. The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health. Butter is also rich in fat-soluble vitamins and trace minerals, including beneficial selenium , a powerful antioxidant.
Because of its low burning temperature — about degrees Fahrenheit — butter is not great for cooking at high temperatures. Instead, use butter in baked goods and spread on fresh bread including gluten-free varieties or add a dollop to roasted veggies to add a rich, buttery flavor to foods.
Meanwhile, the Indian version of butter is quickly becoming a favorite across the globe. Ghee benefits include being loaded in fat-soluble vitamins A and E. You can make your own ghee or buy it in stores. When purchasing it commercially, look for organic or grass-fed cultured ghee.
This healthy fat remains fresh for several weeks at room temperature, but you can increase its longevity and keep it spreadable by storing it in the refrigerator. Not only does coconut oil top the charts as one of the healthiest cooking oil options, but you can also apply coconut oil on your skin or use coconut oil for your hair as well. These fatty acids also improve brain and memory function.
Best of all, adding coconut oil to your diet is easy. You can use it for cooking or baking or even try applying it directly to the skin. Beware that when cooking directly with coconut oil, the flavor can be a bit overpowering for some. Additionally, when choosing a coconut oil, extra virgin varieties are best, as refined or processed coconut oils can eliminate many of the health benefits. Is olive oil good for you? Believe it or not, the olive oil benefits are so profound that almost any diet should include it.
First, extra virgin olive oil EVOO is great for heart health. In fact, olive oil consumption has been linked to lower blood pressure, reduced cholesterol levels and improved blood vessel function. It also helps improve memory and cognitive function and works as an anti-inflammatory agent.
Make sure to pick only extra virgin varieties of the oil, which means no chemicals are involved when the oil is refined.
And finally, opt for dark bottles, as they protect the oil from oxidation. Fatty fish varieties like salmon, sardines, mackerel and anchovies are packed with heart-healthy omega-3 fatty acids that are absolutely crucial to health. The preferred sources of omega-3s are DHA and EPA, the kinds found in seafood sources like nutritious salmon and sardines.
These supplements can help deliver the omega-3 fatty acids you need to fight inflammation and promote better heart health. A welcome addition for vegetarians and vegans , nuts and seeds are a terrific option for getting more healthy fats into your diets. Aside from being a great source of healthy fats, nuts and seeds offer a wealth of benefits for our bodies.
Regularly eating them can help lower bad LDL cholesterol to keep your arteries clear and your heart healthy. And like other foods rich in omega-3s, nuts and seeds are also considered brain foods , and certain types are even recommended to help improve mood and defeat depression. In fact, hazelnuts , Brazil nuts and macadamia nuts all have their own delicious nutritional profiles and are rich in healthy fats like oleic acid.
You can also opt for nut butters, which make a great snack when paired with apple slices or carrot sticks. Look for nut butters with just one or two ingredients and skip those with added sugars and fillers. You can also try toasting nuts and sprinkling them over salads for an instant boost of healthy fats. For seeds, flaxseeds and chia seeds are two of the top choices. Add seeds to yogurt or sprinkle in your smoothie, like in this keto smoothie recipe with avocado, chia seeds and cacao.
This little wonder food checks all the boxes. In fact, consuming eggs can actually lower cholesterol while improving heart health. Additionally, a higher consumption of eggs can reduce your risk of metabolic syndrome , a cluster of conditions including factors like excess body fat, high blood sugar levels and abnormal cholesterol levels.
Having any of these conditions makes you more likely to suffer from heart disease, stroke or type 2 diabetes. A study found that adults over 40 years old who regularly ate eggs significantly reduced their risk of metabolic syndrome.
What can make eggs confusing are all the options. Some people advocate eating just egg whites, which is a mistake.
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