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Best Healthy Food Fats You Need To Consume Once A Week

Best Healthy Food Fats You Need To Consume Once A Week / Image Credit: U.S. Department of Agriculture - Flickr
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Did you know that your body needs to consume at least once a week of healthy food fats? Yes, that’s right. Get the best food fat list here!

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What is fat?

Fat is, along with carbohydrates and proteins, one of the three primary nutrients in nutrition. We consume fats in the form of triglycerides, and Triglycerides consist of three fatty acids and glycerol. The individual fatty acids include carbon and hydrogen molecules.

Fats are getting divided into short-chain, medium-chain, long-chain, and very-long-chain fatty acids according to the length of their carbon chains. Most fats consumed with food are long-chain fatty acids with 13 to 21 carbon molecules. Short-chain fatty acids are mainly getting produced during the digestion of soluble fiber in the large intestine.

Long-chain and very-long-chain fatty acids are absorbed into the bloodstream and transported to the individual cells. Short- and medium-chain fatty acids are ingested directly by the liver and serve the body as a source of energy.

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Best Healthy Food Fats

A healthy body needs to eat at least once a week, the best food fats. Most of us think already eating fat will make me fatter! Eating fat doesn’t always help us gain weight. Some oils have no harm to our bodies as well as benefits. At least once a week, we explain the most healthy fats you need to consume. Check out our list of best healthy food fats you need to eat once a week below:


Full-Fat Yogurt

People think that low-fat yogurt is more robust than usual, but generally, low-fat food contains more sugar in it. Whole-fat yogurt has good fats and improves your digestion thanks to healthy probiotics.


We all know that the egg is a high protein source. The yolk of the egg also contains good fats and all the vitamins, minerals, and amino acids you need. If you’re worried about cholesterol, you can be sure that a few eggs per week will not raise your cholesterol level.

Coconut Oil

Coconut oil is one of the best healthful fats consumed. You can also use this oil when frying. You can add coconut oil into a lot of things. You can use this food as a beauty product and add it to your dessert and coffee.


Ghee, known as pure clarified butterfat, is the most untouched state of fat derived from cow’s milk.

Oily Fish

Oily fish like salmon are best for your health. Omega-3 fatty acids are a type of fat that helps prevent arthritis, heart disease, and a lot of other conditions.

Extra Virgin Olive Oil

Did you know that regular olive oil drinkers live longer? Olive oil is a nutrient that you must add to your diet. Try to consume your salads and meals with olive oil. Choose olive oil as well as an extra virgin.


Avocado is a unique fruit that you can easily consume every day. It’s packed with vitamins and good monounsaturated fatty acids that your body needs. Avocado, which helps digestion, keeps full for a long time, Fights Cancer, beautifies the skin. You can use avocado in the morning, lunch, or dinner.


Nuts contain the most natural oils for health. Walnut is great for Brain Health and prevents cardiovascular problems, and almonds are full of antioxidants, peanuts are a vital source of selenium. Make your snacks a habit of consuming nuts. It is also more healthy to consume the raw nuts, remember.


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What functions does fat have?

Fat has various functions and health-promoting properties like:

  • Brain function: Adequate fat intake is essential for keeping the brain healthy and influences mood.
  • Source of energy: One gram of fat with nine kilocalories provides about twice as much energy as proteins and carbohydrates.
  • Flavor carrier: Fat serves as a flavor carrier and satiates well.
  • Hormone and gene regulation: Fats regulate reproductive hormones and steroids, such as sex hormones. They also regulate genes involved in growth and metabolic processes.
  • Absorption of fat-soluble vitamins: Vitamins A, D, E, and K can only be absorbed by the body together with fat.


FAQ Healthy Food Fats

Which fats are healthy?

Monounsaturated fatty acids can lower LDL cholesterol levels and increase HDL, which is known as good cholesterol. Unsaturated fatty acids are found in olive oil as well as rapeseed oil, but also in vegetable food such as avocados, olives, and nuts.

What are dietary fats?

Dietary fats. Fats are essential components of our daily diet. Vegetable fats consist mainly of polyunsaturated fatty acids. The body needs these as carriers of fat-soluble vitamins and for the construction of cells and hormones.

Which are better saturated or unsaturated fats?

Healthier is unsaturated fatty acids. However, saturated fatty acids also have their justification and in moderation do not always have to be wrong. Saturated fatty acids are mainly found in hydrogenated edible fats (e.g., margarine, palm fat, all animal fats, coconut fat) and in most finished products.

What is the healthiest oil?

Well, suited are rapeseed oil, sunflower oil, refined olive oil, or coconut oil. In salads and wherever the oil is not heated, you should use an oil that is as healthy as possible and contains many polyunsaturated fatty acids. Gently cold-pressed oils are ideal.

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What percentage of body fat is healthy?

Standard and limit values: At the age of 45, body fat percentages of 22-24% are typical for men, and about 30% for women. A healthy body fat percentage is usually below 30% for women (better below 25%), and below 25% for men (better below 20%).



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Feel free to share this article with someone who thinks “eating Fat makes you gain weight” to prove they are wrong.



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