Fats are important macronutrients. It is essential for several bodily functions. Fat is also an energy source that protects the skeleton and nerves. Fat also makes it possible for other nutrients to do their jobs.
The World Health Organization recommends a total fat intake
between 20 and 35% of total calories. WHO
Understanding the Difference Between Good Fats and Bad Fats?
Cutting out or reducing fats may seem to be a solution,
especially for those who are overweight or at risk of a diet-related disease.
But it’s important to know the difference between healthy and unhealthy or good and bad fats.
“We need fats in our diet for energy and to support cell growth. The best sources are foods with healthy or good fats,” says Oscar Cook, MD, a family medicine physician at Scripps Coastal Medical Center Jefferson in Oceanside.
What is Good Fat?
Healthy fats include monounsaturated and polyunsaturated
fats. These good fats come mainly from vegetables, nuts, seeds, and fish.
“Foods with monounsaturated fats or polyunsaturated fats are healthier choices and should be used to replace those with saturated fats or trans fats, which are considered to be the bad fats,” says Dr. Cook.
Healthy fats contain high levels of beneficial fatty acids,
such as alpha lipoic acid (ALAs) and Omega-3s, and can be found in several
types of foods, including:
- Animal meats and meat products
- Dairy products, except those that are fat-free
- Processed foods, including baked goods, snack foods, and french fries
- Some vegetable oils, including coconut oil, palm oil, and cocoa butter
What is Bad Fat?
A diet rich in saturated fats can raise “bad” cholesterol levels (LDL or low-density lipoprotein-cholesterol) and increase the risk of heart disease.
Sources of monounsaturated fats include:
- Olives and olive oil
- Nuts and nut butter
- Avocados
Note: "Good" fats help protect your body against heart
disease; "Bad" fats threaten your heart and blood vessel
system.
Why Does Our Body Need Some Fat?
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.
Now that we have seen the distinction between the kinds of
fats, we would now look at foods that are rich in healthy fat.
8 Healthy Nigerian Foods That Are High in Fat
Here are seven healthy fat foods in Nigeria.
1. Fish
Fish is a rich source of unsaturated fats and Omega-3 fatty
acids. Omega-3 fatty acids improve brain function and reduce the risk of heart
disease. Examples of fish that are high in good fat include salmon, fresh tuna,
sardines, and mackerel. In addition to fat, fatty fish are also rich in other
nutrients and low in mercury, which makes them very healthy.
2. Avocado
Avocado might be a fruit, but it is another good source of
fat, particularly monounsaturated fat. The fat content in one avocado fruit
is higher than you would find in some animal servings. Eating avocado
is very good for the heart and helps the body absorb other nutrients better.
3. Eggs
Eggs are one of the cheapest sources of healthy fats, in
addition to protein and other nutrients. One large boiled egg can contain as
much as 5 grams of fat, most of which is the healthy kind.
You can decide to boil, fry, or poach your eggs. When frying eggs, make sure to use as little oil as possible.
Also Read 14 Best Nigerian Foods for Radiant And Beautiful Skin
4. Nuts
Nuts are small but loaded with a lot of nutrients, including
healthy fats. Nuts like brazil nuts, almonds, and walnuts have a high content
of healthy fats, like Omega-3 and Omega-6 fatty acids. Adding these nuts to
your weekly diet would do your body a lot of good. You can also read the health benefits of tiger nuts
5. Olive Oil
Olive oil is rich in monounsaturated fats and other
nutrients, like vitamins E and K, and even antioxidants. Using olive oil to cook
would reduce your risk of heart disease and other associated issues. Olive oil
is also flavourful, meaning it enhances the taste of anything you cook it
with.
6. Coconut and Coconut
Oil
Coconut has become infamous because it has a high amount of saturated fat which is considered dangerous. However, research proves that the fatty acids in coconut and its products are different as they go straight to the liver and are metabolized there. Coconut suppresses appetite and boosts metabolism. Read more on the health benefits of coconut oil.
7. Full-fat Yogurt
Full-fat yogurt is another one of the healthy fat foods in Nigeria. This type of yogurt is higher in protein, calcium, and fat compared to low-fat yogurt. Full-fat yogurt is low in sugar, which makes it less likely to increase your blood sugar.
It is also good for weight management and boosts
heart health. Full-fat yogurt is also packed with healthy probiotics
that improve digestive health. There are many full-fat yogurt brands in
Nigeria.
8. Pumpkin Seeds
Pumpkin seeds are seeds obtained from fluted pumpkins. Fluted pumpkin (Telfairia occidentalis) is commonly called Ugu in Nigeria and is widely cultivated throughout West Africa for both its seeds and leaves.
Pumpkin seeds are one of the edible seeds in Nigeria,
which are sometimes processed as oil for cooking. They are also rich in healthy
fats. 72% of its fat content are polyunsaturated and monosaturated
fats, which are ‘good fats’.
Bottom Line
Fat is an essential macronutrient that the body needs. A
balanced diet should include healthy monounsaturated and polyunsaturated
fats.
Some of the best sources of these fatty acids include
avocados, olive oil, nuts, seeds, and fatty fish.
Although high-fat foods were once thought to be low in
nutrients, research now shows that some fats do not pose the negative concerns
for heart health that they once thought to.
Note: Too much fat
in your diet, especially saturated fats, can raise your cholesterol, which
increases the risk of heart disease.
A person can speak with a doctor or registered dietitian to find out more ways to increase their intake of healthful fats.
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