What are the best sources of fat? List of the 11 top foods

What are the best and healthiest sources of fat? This is a question that has been debated in the field of nutrition for several decades. And many of us still don't know the answer to this question.

That's why we're bringing you this article, in which we reveal the 11 bestsources of fat that should definitely not be missing from your diet.

Distribution of healthy fats

The simplified fat distribution chart below will help us to better navigate the best sources of fats. It cannot be said that just one type of the above fats is the best. What is important is the correct ratio of saturated, monounsaturated and polyunsaturated fatty acids in an athlete's diet.

1. Beef

An excellent source of saturated and monounsaturated fatty acids. It contributes to the increase in the natural production of testosterone, a hormone that is essential for muscle growth. Of course, it is also a great source of protein.

In addition, it is a very important source of vitamin B, iron and zinc. Thanks to the latest studies the cliché that eating red meat leads to obesity and cardiovascular deterioration is disappearing.So don't be afraid to include beef in your diet.

Personally, I prefer beef neck, which I ideally buy from the butcher's shop. Higher price, but guaranteed quality. I cut it into noodles and prepare it by stewing, for the best preservation of nutritional values and taste. I choose potatoes and sautéed spinach and onions as a side dish. A great option is also to grind the meat and then cook it, either in a frying pan or on the grill (like meat for a burger). This will make it easier to chew and try a different way of cooking again.

2. Chicken eggs

A food that was previously condemned for its high saturated fatty acid and cholesterol content, which was thought to increase blood cholesterol. Fortunately, thanks to recent studies we know that this is not the case. Yes eggs do contain a lot of cholesterol, but it has no effect on bad LDL cholesterol.

So eggs, like red meat, are a good source of fat, protein, vitamin B, iron, zinc, and even antioxidants that protect our eyes. According to studies eggs are even the richest source of vitamin D among the most commonly consumed foods in the country.

3. Gouda cheese 48%

Gouda cheese is a very nutritious food. And it makes sense, considering the fact that it takes a whole cup of milk to make one thick slice of cheese.

Cheese in general is a great source of calcium, phosphorus and vitamin B12. Eating it has such a positive effect on health, especially in the area of bones and teeth. Most importantly, it contains a huge amount of saturated fatty acids and protein. Thanks to studies we know that eating hard, fatty cheeses has many benefits, including reducing the risk of type 2 diabetes.

4. Salmon

Fish is the most important source of omega-3 unsaturated fatty acids. Omega-3 belongs together with omega-6 to polyunsaturated fatty acids. It is a so-called essential fatty acid (i.e. the human body cannot make it and so its intake is indispensable for humans). And salmon is the richest source of omega-3 ever. It also contains iodine, selenium, iron, zinc, vitamins A, B, D, E.

It is also a great source of rapidly digestible protein.Last but not least, its consumption has been shown to reduce blood pressure, the risk of cardiovascular disease and the risk of heart disease.and leads to proper functioning of the thyroid gland.

5. Almonds

Almonds are a great source of monounsaturated fatty acids. They also have a positive effect on the psyche and CNS (central nervous system). They also contain many antioxidants, vitamin E, minerals such as magnesium, manganese, potassium and selenium. Their consumption promotes proper heart function and reduces fatigue.

However, it is necessary to watch their quantity as they also contain antinutritional substances that reduce the utilisation of the nutrients in the food when digested.

Almonds can be used anywhere, for examplein porridge for breakfast , in Greek yoghurt for a snack or in cottage cheese in the evening. Or just in a bowl, for example with some raisins, perfect to satisfy a sweet tooth.

6. Avocados

Avocado is a type of fruit that is nutritionally completely different from other common fruits. In contrast to the fact that common fruits are mainly a source of carbohydrates, avocados are full of healthy fats. The fats here are mainly monounsaturated fatty acids. It is also a good source of fibre, potassium and vitamin B6.

Study also show that eating avocados lowers "bad" LDL cholesterol and raises "good" HDL cholesterol. It helps reduce nervousness, irritability or depression. It is involved in protecting against cancer and regular consumption in women even helps with painful menstruation.

7. Extra virgin olive oil

Another great source of fat containing mainly monounsaturated fatty acids. Study agree that olive oil is a healthy fat. In Greek cuisine, it is a staple in almost every dish. Its consumption has countless health benefits, such as lowering blood pressure, improving the cardiovascular system, preventing heart disorders.

I personally buy olive oil at Lidl or Alberto, where it can be bought on sale for a great price. The best quality is oil that has been cold pressed.

To preserve its nutritional value , it is best used for cold cooking (e.g. as a salad dressing). Of course, it can also be used to grease a frying or baking pan, but there we would recommend e.g. This olive oil spray is more suitable for spraying the pan.

8. Dark chocolate

Chocolate is a rare source of fat, it tastes delicious and it is also one of the healthiest foods. Chocolate is a real calorie bomb, so it shouldn't be overdone, but it serves great as a source of quality fats. Moreover, it contains a large amount of antioxidants. Eating it is good for a healthy heart and cardiovascular system, calms the nerves and reduces stress.

The range of dark chocolates is huge. The choice then depends on how much you are willing to pay. For me, the 100% cocoa mass has proven to be the best, which, although it won't taste good on its own, will be a great addition to any protein porridge. 250g of cocoa mass will cost you , but it will last you a very long time.

9. Peanut butter

Peanut and peanut butters have recently become very popular. In general, the availability of these products is increasing. This is only a good thing, because nuts and peanuts (peanuts are not nuts) are also becoming more popular in recent years.peanuts are not nuts, but legumes) are an excellent source of monounsaturated fatty acids. On the other hand, the problem arises when the consumption of nut butters is higher than it should be (i.e. when the fat intake is more than a third represented in this way). Otherwise, their consumption is beneficial for the nervous system.

In conclusion, if you're in a bulking phase, peanut butters are a great choice for your diet plan. However, if you are in the striation phase, you should forgive yourself for this caloric sin.

10. Chia seeds

Chia seeds are not really considered a fatty food. The opposite is true. They are a great source of fat, which is mainly made up of polyunsaturated fatty acids and these are represented here by omega-3 and omega-6 unsaturated fatty acids. They also contain large amounts of calcium, even more than milk. They are a source of the rare vitamin B17, which is involved in cancer prevention.

Chia seeds were known to the ancient Aztecs, who knew their healing and stimulating effects. According to studies eating chia seeds lowers blood pressure.

11. Ghee butter

Ghee is a traditional Indian butter. It is a great source of mainly saturated fatty acids. Ghee is beneficial in lowering cholesterol levels in the human body. It also has the ability to strengthen lipoproteins which are useful in preventing heart diseases. It has a higher smoke point (252°C) than conventional butter, meaning that it is more thermally stable and therefore more suitable for frying.

At high temperature, it produces less acrylamide than other oils or frying fats (acrylamide - a chemical compound whose content in food depends on studies increases the risk of cancer). When ghee is made, the milk is separated from the fat, so this butter substitute is lactose-free.

We buy ghee from the tried and tested Allnature brand, but it can also be bought at DM drugstore. It is mainly used by those who are lactose sensitive or fry at high temperatures. However, if you are only looking at the nutritional profile, regular butter will do as the only differences are the health benefits and higher smoke point.

That's the end of today's article. We hope that you now have a better understanding of healthy fats and that we have given yous inspired to incorporate some of the above foods into your diet. If you have any questions, don't be shy to ask in the comments, we'd be happy to answer them.

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