Fat Rich Foods

  • Author :
  • TATA AIG Team
  • Published on :
  • 11/12/2023

With new diet theories for weight loss emerging every day, the notion that all fat is bad has been hammered into individuals. In reality, however, fats are not the villains they have been crowned.

Conversely, fats play an essential role in your body by providing it with energy, supporting cell growth, protecting your organs, keeping cholesterol and blood pressure under check, and assisting your body with the absorption of vital nutrients.

So when you cut fat-rich foods from your diet, you end up depriving your body of what it needs most. To prevent this from happening, it is important to adequately consume dietary fats that are essential for maintaining good overall health.

Top Foods Containing High Fats

For a balanced and healthy diet, your meals must contain fat-rich food items that essentially mean unsaturated fats. When people say “bad” fat, what they mean is saturated fats that are commonly found in fast, processed, and baked goods.

If you cannot eliminate it, you must ideally attempt to reduce the consumption of saturated fats and replace them with their healthier counterpart: unsaturated fats. To help you in this endeavour, here is a list of foods that are high in fat and are good for your body:

Fat Rich Food Items Fat Content  Other Nutritions
Macadamia nuts (1 oz.) 22 grams Potassium, protein, vitamins C and B6, iron, magnesium 
Walnuts (1 oz.) 21 grams Potassium, protein, vitamins C and B6, iron, magnesium 
Almonds (1 oz.) 15 grams Protein, fibre, vitamin E, calcium, copper, magnesium, and riboflavin
Seed and nut butter (2 tablespoons) 16 grams Antioxidants, fibre, manganese, magnesium, vitamins E and A
Olive oil (1 tablespoon) 14 grams Antioxidants, vitamins E and K
Dark Chocolate (1 oz.) 11 grams Protein, fibre, iron, magnesium
Full-fat dairy (1 cup) 8 grams Calcium, vitamin D, phosphorus
Eggs (1 whole) 6 grams Protein, vitamins A, D, and E, choline, iron, and folate.
Tuna  (1 oz.) 1.66 grams Potassium, vitamins C and B6, iron, magnesium

Top Veggies Rich in Healthy Fats

Vegetables are naturally low in fat but there are certain exceptions to the rule. Here are some fat rich-vegetables that you can include in your diet:

Fat Rich Vegetables Fat Content  Other Nutritions
Olives (100 grams) 10.7 grams Vitamin E, iron, copper, and calcium
Corn (100 grams) 1.5 grams Potassium, vitamins C and B6, iron, magnesium 
Collard green (100 grams) 0.72 grams Potassium, vitamins C and B6, iron, magnesium 
Brussels sprouts (100 grams) 0.5 grams Potassium, vitamins C and B6, iron, magnesium, calcium  
Mushrooms (100 grams) 0.47 grams Selenium, vitamin D, and vitamin B6
Cauliflower (100 grams) 0.45 grams Potassium, vitamins C and B6, iron, magnesium, calcium
Broccoli (100 grams) 0.41 grams Folate, vitamins C, E, and K, and fibre
Zucchini (100 grams) 0.36 grams Manganese, lutein, zeaxanthin, and vitamins A and C
Green beans (100 grams) 0.28 grams Vitamins A, C, K, folate, thiamine, niacin, calcium, iron

Top Fruits Rich in Healthy Fats

Some people may find it challenging to build muscle or gain weight. Typically, you won’t think of fruits when wanting to bulk up, however, certain fatty fruits can provide your body with the necessary calories. In addition to being a rich source of fat, fruits are also packed with important vitamins and minerals that are essential for your health. With that in mind, here are some fatty fruits you can easily include in your diet:

Fat Rich Foods Fat Content  Other Nutritions
Banana (medium-sized) 0.4 grams Protein, fibre, vitamin B6, manganese
Avocado (100 grams) 15 grams Protein, fibre, vitamin K, folate
Coconut meat (1 oz.) 9.4 grams Fibre, manganese, Selenium
Mango (1 cup) 1.4 grams Fibre, vitamin C, folate
Dates (1 oz.) 0.1 grams Fibre, potassium, magnesium
Prunes (1 oz.) 0.1 grams Protein, fibre, vitamin K, potassium 
Apricots (1 oz.) 0.1 grams Protein, fibre, vitamins A and E
Dried Figs (1 oz.) 18 grams Protein, fibre, potassium, calcium 
Raisins (1 oz.) 0.1 grams Protein, fibre, potassium, iron

Wrapping Up

No major changes are needed to include food high in fat content in your diet. The problem lies herein: a major part of our current lifestyle is indulgence in processed and junk foods followed by extended periods of sitting.

This could be the reason why heart attacks in young people have been increasing in India. To change this alarming trend, it is important to alter your lifestyle habits and invest in a comprehensive health insurance policy.

With the rising prevalence of heart ailments in the last five years, a medical insurance plan that covers cardiac health has become all the more important. Health insurance acts as your financial lifeline in distressing scenarios by taking away the worry of soaring hospitalisation and treatment expenses so you can avail of the best healthcare facilities. One can extend this security for your loved ones by investing in health insurance plans for family.

Disclaimer / TnC

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