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7 Healthy fatty foods

Usually, fat is considered as a culprit for the occurrence of various diseases so that many stay away from it. In fact, fat does not always have a bad effect on health. Basically the body needs fat as a source of solid calorie energy and energy reserves in the body. To optimize this function, fulfill fat intake from healthy fatty food sources.

The source of fat consists of animal fats and vegetable fats. While by type, fat is divided into unsaturated fats, saturated fats, trans fats, cis fat, and omega fatty acids. Unsaturated fats are further divided into two: single chain unsaturated fats (monounsaturated fat) and polyunsaturated fat.

Well, the type of fat that is not healthy is saturated fat. This type of fat can cause blood to become sticky with blood vessel walls. As a result the blood becomes easily clotted and causes blockages. Saturated fats are often associated with heart disease, so this is the type of fat that you should avoid.

Meet fat needs by choosing a good fat source

In addition to being a source of solid calorie energy and energy reserves in the body, fat is also needed to dissolve vitamins so that they can be absorbed properly by the body. To ensure all of these functions, this is a healthy fatty food that you can consume.


Natural fatty fish like salmon, sardines, tuna and mackerel, haring, and trout are excellent sources of omega-3 fats.

This fat plays a role in maintaining the health of the heart and brain. The American Heart Association recommends consuming two servings of fish (one portion as much as 3 ounces) in a week. Do not fry, cook fish by baking, burning, or steaming.


Avocados are a kind of filling food, with fairly low calories. One medium sized avocado contains around 115-160 calories. Mature avocados can be consumed directly, used as juice, oatmeal topping, sandwich filling, and so on. Avocados are useful for maintaining body weight, reducing symptoms of osteoarthritis and maintaining heart health.

Avocados are good for you who have problems with cholesterol. This is because avocados are rich in good single chain unsaturated fats.


Ranging from peanuts, almonds, macadamia, pecans, to cashews is a healthy source of vegetable monounsaturated fats. In addition, nuts also contain fiber which is soluble in water so it can reduce levels of bad cholesterol in the body.

However, you are advised not to over-consume nuts. Only about 1 ounce of nuts is enough.


Pumpkin seeds, sunflower seeds, and sesame contain fat which can reduce cholesterol levels. In general, plant-derived fats are better than animal-derived fats. Ordinary "bad fats" come from meat, dairy products, and some types of packaged foods. Be sure to always pay attention to labels on food to see the type of fat and how much fat it contains. Limit consumption of saturated fats and avoid consuming trans fats.


Besides high protein, eggs are also a good source of fat. Even now, there are several types of eggs that have added omega-3 content in them. However, many people are worried about taking it, especially the yellow part because the presumption of cholesterol levels will increase.

An egg contains 5 grams of fat and only 1.5 grams has saturated fat. So, eating eggs will not elevate cholesterol levels. In fact, eating eggs in the recommended amount will help improve heart health because it is a good source of choline.


Tofu is not too high in fat, so it is a good source of unsaturated fats, both single and many unsaturated fats. Besides, that, tofu is also rich in calcium. For those of you with high cholesterol, avoid consuming fried tofu.

As much as possible, avoid bad fats such as saturated fats and trans fats, which can be found in foods such as processed meat, cheese, butter, coconut milk, ice cream, various cakes and biscuits, fried foods, and many more.

Olive oil

Try using olive oil when cooking or when making salads. This oil contains healthy fats that can help reduce blood pressure and improve cholesterol balance. In addition, this oil also contains vitamin E, vitamin K, and antioxidants. Its high antioxidant content can help suppress inflammation. However, remember not to use it too much. The way to deal with it is, you can reduce half of the amount of oil written in the recipe.

Love your body by maintaining a daily diet, one of which is wise in choosing a healthy type of fat that does not consume it excessively. Combine also by exercising regularly so that the fat that accumulates in the blood can be reduced.



Basu A, et al. Dietary Factors That Promote or Retard Inflammation. 2006.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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