"Fats are not the enemy if you know all about them"
If a person is faced with the choice of which product to eat - fatty or low fat - almost everyone will give preference to the second. People are always looking to lose weight. And to do this, you need to eat dietary products. Fat, on the other hand, has consistently been touted as the enemy of the diet that can only do harm, so it's no surprise that people are baffled when doctors and nutritionists rave about fat. In fact, there are healthy fats for weight loss. You probably know that avocados are one of those that became popular in the diet and boomed on Instagram a few years ago, and only recently calm has been established. So you can take into account olive oil, the pearl of the Mediterranean food system. In addition to those mentioned, there are many more useful products rich in fats, which are definitely worth including in your diet on a regular basis. Here's what you need to know.
What fats are good for the body? These are usually considered to be monounsaturated and polyunsaturated fatty acids. They help reduce arterial-clogging cholesterol levels, in addition to their other heart-health benefits. Research also shows that these fats help regulate insulin and blood sugar levels, reducing the risk of type 2 diabetes.
“Monounsaturated fats are among the healthiest of all fats,” says Dana Hanns, Ph.D., MSc, researcher and developer, senior nutritionist at UCLA Medical Center and visiting assistant professor at Fielding Public Health. "They are anti-inflammatory, reduce the risk of cardiovascular disease and are full of good nutrients, and are also beneficial for weight loss."
Polyunsaturated fats may also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our body needs for brain function and cell growth. Omega-3s are good for heart health and are mainly found in fish and algae, nuts and grains. “Other omega-6 polyunsaturated fats can be found in some vegetable oils,” Hanns adds. "They're not particularly bad, but they're not always healthy either, unlike omega-3s and monounsaturated fats." Omega-6s work in conjunction with omega-3s to lower cholesterol, but studies show that eating more omega-6s than omega-3s can contribute to inflammation and weight gain, so the bottom line is you need to make sure you're getting more omega-3s than omega-6s.
What are bad fats
One simple rule: Trans fats should always be avoided - they are listed as "partially hydrogenated oils" on the label. They really do not carry anything but harm. Most of them are artificial and increase the level of bad cholesterol and reduce the level of good cholesterol, which helps to cleanse the blood vessels. According to the American Heart Health Association, trans fats increase the risk of heart disease and stroke and are associated with a higher risk of type 2 diabetes.
Saturated fats are a bit trickier to work with. The old nutritional studies said that saturated fat was really bad for cholesterol, but more new information says it has a neutral effect. The topic is very sensitive, and the recommendations of the USDA and the American Heart Association are still to limit saturated fat intake and favor monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fats, but they do not make up a large proportion of all fats and therefore do not offset the benefits of healthy fats.
List of foods containing healthy fats
Here are the best sources of monounsaturated and polyunsaturated fatty acids. We have prepared a material about healthy fats, a list of products - especially for you!
1. Avocado
One medium avocado contains about 23 grams of fat, but it's mostly monounsaturated fat. In addition, a medium avocado contains 40% of the daily fiber requirement without sodium or cholesterol, and is a good source of lutein, an antioxidant that helps protect eyesight. Try using it in place of foods that are higher in bad fats—use 1/5 of a medium avocado instead of mayonnaise on a sandwich, butter on toast, or sour cream on a baked potato. Remember that avocados are quite high in calories, so you should eat no more than 1/4 of an avocado at a time.
2. Walnuts
Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha-linoleic acid, found in plants. A recent study found that one handful of walnuts a day lowered overall levels of bad cholesterol and also improved the functioning of blood vessels. Studies have also found that eating nuts reduces the risk of blood clots that can cause heart attacks and also improves the health of the arteries. 
3. Other nuts like almonds and pistachios
Nuts like pecans, pistachios, cashews, and almonds are also high in healthy fats. Almonds are the richest in vitamin E, while pistachios are richest in lutein and zeaxanthin, while carotenoids are important for eye health. All that is required is to eat about 30 grams of nuts daily to see a positive effect. Some varieties are fatter than others, such as cashews and macadamia nuts, so you need to pay more attention to serving size (nuts have an average of 45 grams of fat per 100 grams). Nutritionists love pistachios because the fact that you have to peel them helps you eat them more slowly, making portion control easier. Peanuts (legumes) contain both monounsaturated fats and polyunsaturated omega-6 fats, indicating that they are good for the body. 
4. Nuts and seed oils
Nut oils and oils from various seeds are where the healthy fats are found. Try almond, cashew, sunflower oil for the right dose of monounsaturated and polyunsaturated fats from vegetable source. All you need is 2 tablespoons, which can be spread on toast or eaten with fresh apple slices. Choose natural nut butters with minimal ingredients. 
The fat in one cup of black olives is 15 grams, but again, that's mostly monounsaturated. Plus, no matter which type of olives you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known as a cancer preventative. New research shows that it also plays a role in reducing bone loss. If you have allergies or other inflammatory conditions, olives may be the perfect snack for you, as studies show that olive extracts act as antihistamines at the cellular level. However, with all these benefits, it is important to remember that the serving size depends on the amount of olive oil. Stick to 5 large or 10 small olives as the ideal norm. 
The reason olive oil is showing up in more and more cuisines is its richness in monounsaturated fats. But do not pour it in large quantities. One tablespoon contains as much as 14 grams of fat. 
One cup of ground flaxseed contains a whopping 48 grams of fat, but it's all healthy unsaturated fat. You only need 1-2 tablespoons. Flaxseed is a great source of omega-3 fatty acids, so for vegetarians (or those who don't eat fish), it becomes the key to satisfying your need for healthy fats. Besides, flax-seed contains up to 800 times more lignans than other plant foods. These nutrients contain both plant estrogen and antioxidants, and studies show they may help prevent certain types of cancer. Last but not least, flaxseed contains both insoluble and soluble fiber, so it can help keep you feeling fuller for longer, as well as lower cholesterol and promote heart health. Sprinkle flax seeds over yogurt or oatmeal, add a spoonful to smoothies. Or try adding it to a pie crust when baking.
8. Salmon
Fatty fish like salmon (as well as sardines, mackerel, and trout) are full of omega-3 fatty acids and are known to help improve heart health. This is one of better ways get the required amount of fat. The American Heart Health Association recommends eating at least two servings of fish per week to get the most benefit. 
Tuna is also high in healthy fats and omega-3s. We're talking about convenient canned food and tuna in your favorite sushi. Steaks, hamburgers, tuna salads - the options are endless, so choosing something for yourself is easy. Like salmon, limit your tuna to 340 grams (twice a week total) to avoid overexposure to, for example, mercury, which can be found in small amounts in seafood. 
Yes that's right. Just 30 grams of dark chocolate (one serving) contains about 9 grams of fat. About half of that is saturated fat, while the other half is rich in healthy fats and a host of other essential nutrients—vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? It can be said that chocolate is practically a vegetable. To get the highest levels of flavonoids from chocolate, buy bars with at least 70% cocoa beans.
This product does not contain much fat. Foods above or below may boast more, but tofu is still a good source of monounsaturated and polyunsaturated fats. A small, 80-gram serving of firm tofu contains 5 to 6 grams of healthy fat and about 1 gram of saturated fat, but it's natural - from soybeans. Tofu is considered a healthy food for a reason - it's a low-sodium, solid plant protein that provides almost a quarter of your daily calcium requirement.
12. Young soybeans
Rich in both polyunsaturated and monounsaturated fats, soybeans are also an excellent source of plant proteins and fibers. Enjoy them boiled or salted, as a delicious snack or hummus puree. 
Add them to a salad or just eat a small handful for a big dose of healthy fats, protein, and fiber.
These small but mighty seeds are loaded with omega-3s, fiber, protein, essential minerals and antioxidants. Their popularity as a superfood is well deserved - you can add a tablespoon to smoothies for a boost. rapid increase fat, fiber, and protein, or soak them overnight for a quick breakfast. You can even use them in desserts.
15. Eggs
Eggs are an inexpensive and easy source of protein. People often think that eating egg whites is a healthier option than whole eggs because they contain less fat, but while it's true that egg yolk contains some fat, it's also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturates. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), a B vitamin that helps brain function, nervous system and the cardiovascular system. When it comes to cholesterol, recent nutritional studies have found that eating eggs does not increase blood cholesterol levels. In fact, research has linked moderate egg consumption to improved heart health.
The following foods are high in saturated fat and should be eaten more carefully. But they can also be part of a healthy diet.
16. Beef and pork
It is believed that high-fat foods, such as steak, are unhealthy. But it actually has less fat than you think, especially if you choose lean meats that have 5 grams of fat and less than 2 grams of saturated fat per 100 grams (on average). What's more, lean beef is a great source of protein, iron, and zinc, all important nutrients for active women. One 100 gram serving of lean beef contains a whopping 25 grams of muscle-building protein and three times the iron (important for transporting oxygen from the blood to the brain and muscles) than 1 cup of spinach, while getting a third of your daily intake of zinc supports the immune system. Lean pork can be a good source of fat when consumed in moderation. Processed pork, such as bacon, often contains sodium and other preservatives such as nitrates (which increase heart disease and cancer risk), so other white meats should be used instead.
17. Whole milk
As we have said, eating whole dairy products versus low-fat or low-fat dairy products has benefits for weight management. They even help reduce the risk of type 2 diabetes. One cup (220 grams) of whole milk contains 8 grams of fat, with 5 grams of saturated fat versus skim milk, which has none of them. Other proponents of the fat content of dairy products point out that fat is needed for the absorption of vitamins A and D from milk, since they are fat-soluble vitamins.
18. Whole yogurt
When shopping for yogurt, choose one that contains active cultures to reap the benefits for gut health. take classic version without filler - fruity flavors sin with a surprisingly large amount of additional sugar. Add healthy nuts and fresh fruits to your yogurt.
19. Parmesan
Cheese completes the review of healthy fats and the list of products. It is often unfairly criticized for its high fat content, especially hard, fatty varieties such as Parmesan. While it's true that cheeses have more saturated fats than plant-based foods, they (especially Parmesan, which contains just 27 grams of fat and 18 grams of that per 100 grams of saturated fat) provide a host of other nutrients. Cheeses in terms of calcium supply to the body, in particular bone tissue, provide almost a third of the daily requirement. And yes, cheese has as much protein as any other food, even when compared to meat and eggs!
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At the word "fat" before our eyes there are full hips and a sagging stomach. Foods that contain fat are the first thing that disappears from our refrigerators when we decide to fight excess weight. Nevertheless, many fatty foods are not only possible, but also should be consumed!
Fats, especially unsaturated fats, in moderate doses carry great benefit to the body. It is the main source of energy, a material for cell membranes and a regulator of metabolic processes. In addition, they are necessary for the absorption of fat-soluble vitamins.
Fatty foods to eat
Avocado
The main fat that is part of this fruit is oleic acid. It belongs to the monounsaturated fats. This acid has a positive effect on the functioning of the heart, and avocados also contain a lot of fiber and potassium. Be sure to include it in your diet!
Cheese
Cheese is a nutritious product, and it is very useful. The main thing is to use it correctly: in combination with pizza, ketchup and mayonnaise, there will be little benefit, but if you add it to a vegetable salad or make a sandwich of whole grain bread with a slice of cheese and lettuce, your body will definitely receive calcium, phosphorus and other substances necessary for our body to work.
Black chocolate
Natural dark chocolate contains a lot of fiber, and it has more antioxidants than blueberries. A few slices of chocolate contain half the daily value of trace elements such as iron, magnesium, copper and manganese. So, even though it contains 65% fat, it can and should be consumed in moderate doses!
Eggs
Most people who are on diets eat only proteins, excluding yolks. And very wrong! They contain essential fats of various types, so be sure to eat at least one yolk a day. Eggs contain vitamins, minerals, antioxidants and choline, which is responsible for the active functioning of the brain.
oily fish
Everyone has heard about the benefits of fish oil since childhood. However, these capsules, like Omega-3, which is often recommended for sports, can be replaced with a hundred gram piece of trout, salmon or other oily fish.
nuts
Raw nuts are almost the most generous gift of nature. They are rich in fiber, vegetable protein, magnesium, and vitamin E. The main thing is not to salt or fry them.
Butter
It is very important that cows that give milk for butter eat grass and not feed. This oil will allow you to protect your heart from various diseases, and it also contains vitamins A and K2.
Extra virgin olive oil
The monounsaturated acids contained in this oil displace bad cholesterol. Olive oil has anti-inflammatory properties and has a beneficial effect on the cardiovascular system. In addition, it is rich in vitamins E and K.
Coconuts and coconut oil
Full-fat yogurt goes through less processing than low-fat yogurt, so it's best to choose it. In addition, it contains many nutrients. And, of course, it contains bacteria necessary for our digestion and immunity.
Meat
A lean steak cooked on a grill pan will not harm you in the least, even if you eat it 3-4 times a week. The main thing is to choose pieces of meat where there are few fatty layers - for example, tenderloin.
Of course, it is necessary to minimize the consumption of fast food containing harmful trans fats, but in general, fatty foods do not always harm our body - sometimes they are simply necessary. Eat wisely and share this information with your friends!
At the word "fat" before our eyes there are full hips and a sagging stomach. Foods that contain fat are the first thing that disappears from our refrigerators when we decide to fight excess weight. However, many of them are not only possible, but also should be consumed!
Fats, especially unsaturated fats, in moderate doses carry great benefit to the body. It is the main source of energy, a material for cell membranes and a regulator of metabolic processes. In addition, they are necessary for the absorption of fat-soluble vitamins.
11 fatty foods to eat
- Avocado
The main fat that is part of this fruit is oleic acid. It belongs to the monounsaturated fats. This acid has a positive effect on the functioning of the heart. In addition, avocados are high in fiber and potassium. Be sure to include it in your diet!
- Cheese
Cheese is a nutritious product, and very useful. The main thing is to use it correctly: in combination with pizza, ketchup and mayonnaise, there will be little benefit. But if you add it to a vegetable salad or make whole grain bread with a slice of cheese and a lettuce leaf, your body will definitely receive calcium, phosphorus and other substances necessary for its proper functioning.
- Black chocolate
Natural dark chocolate contains a lot of fiber, and it has more antioxidants than blueberries. A few slices of chocolate contain half the daily value of trace elements such as iron, magnesium, copper and manganese. So even though this product contains 65% fat, it can and should be consumed in moderate doses!
- Eggs
Most people who are on diets eat only proteins, excluding yolks. And very wrong! They contain essential fats of various types, so be sure to eat at least one yolk a day. Eggs contain vitamins, minerals, antioxidants and choline, which are responsible for the active functioning of the brain.
- oily fish
Everyone has heard about the benefits of fish oil since childhood. However, these capsules, like omega-3, which is often recommended for sports, can be replaced with a 100-gram piece of trout, salmon or other oily fish.
- nuts
Raw nuts are almost the most generous gift of nature. They are rich in fiber, vegetable protein, magnesium, and vitamin E. The main thing is not to salt or fry them.
- Butter
It is very important that cows that give milk for butter eat grass and not feed. This oil will help you protect your heart from various diseases. It also contains vitamins A and K2 that are good for skin and bones.
- Extra virgin olive oil
Monosaturated acids, which are part of this oil, displace bad cholesterol. Olive oil has anti-inflammatory properties and has a beneficial effect on the cardiovascular system. In addition, it is rich in vitamins E and K.
- Coconuts and coconut oil
- Yogurt
Full-fat yogurt goes through less processing than low-fat yogurt, so it's best to choose it. It has a lot of nutrients. And, of course, it contains bacteria necessary for our digestion and immunity.
- Meat
A lean steak cooked on a grill pan will not harm you in the least, even if you eat it 3-4 times a week. The main thing is to choose pieces of meat where there are few fatty layers - for example, tenderloin.
Of course, it is necessary to minimize the consumption of fast food containing harmful trans fats, but in general, fatty foods do not always harm our body - sometimes they are simply necessary. Eat wisely and share this information with your friends!
Every second person who has decided that it is time for him to lose weight first of all tries to eliminate all fats from the diet, guided only by the fact that fat in food is directly proportional to fat in the body. This fundamentally wrong delusion leads to the fact that a person deprives himself not only of refined fats, but also excludes from the diet all useful sources of fat, without which our body cannot fully function. In order not to harm your health and give the body everything it needs, we present to your attention 10 fatty foods that you need to include in your diet.
Avocado
Unlike all other carbohydrate-containing fruits, avocados are loaded with fats. With a fat content of about 77%, avocados are superior in fat content to even most animal products. The main fatty acid is a monounsaturated fat called oleic acid. It also predominates in olive oil and is famous for its positive effect on the heart.
In addition, avocados are an excellent source of potassium. It is 40% more in this fruit than in bananas, another famous source of this valuable element. Avocados also contain the fiber needed to improve digestion.
Cheese
Cheese is extremely nutritious. And this is not surprising, considering that a whole glass of milk goes into making one slice of cheese. Cheese contains calcium, vitamin B12, phosphorus, selenium and all groups of nutrients. A thick slice of cheese contains 6.7 grams of protein, the same amount as 1 cup of milk. And, like all full-fat dairy products, cheese contains beneficial fatty acids that have a positive effect on health.
Black chocolate
It's one of those rare foods that tastes just as good as it does. positive traits. Dark chocolate contains 65% fat, 11% fiber and more than 50% of the recommended daily intake of iron, magnesium, copper and manganese. And in terms of the amount of antioxidants, it surpasses even the famous blueberries. Studies have also confirmed that people who regularly consume dark chocolate are 50% less likely to die from heart disease compared to those who do not eat it. Other studies show the effectiveness of chocolate in improving brain function and protecting against the harmful effects of sunlight.
It must, however, be remembered that we are talking only about high-quality dark chocolate, consisting of at least 70% cocoa beans.
Eggs
Some time ago, eggs were declared junk food because their yolks contain too much cholesterol (71% of the recommended daily dose in 1 egg). However, recent studies have shown that cholesterol from eggs in most people does not affect blood cholesterol levels. Eggs have been rehabilitated and are once again hailed as one of the most nutritious foods on earth. They contain all the nutritional elements necessary for a person, including vitamins and minerals, as well as antioxidants that protect vision and the element choline, necessary for brain activity, which about 90% of people receive less.
Fatty fish
No one doubts the usefulness of fatty fish such as salmon, trout, mackerel, sardines and herring. They contain valuable omega-3 fatty acids, protein High Quality, as well as all kinds of nutrients. Those whose menu regularly includes these types of fish are much less likely to develop cardiovascular disease, depression, senile dementia, and many other common diseases.
nuts
Nuts are one of nature's most generous gifts. In addition to the wonderful taste, they are famous for their high content of fiber and excellent quality vegetable protein. They are full of vitamin E, which is called the "beauty vitamin", and magnesium, which most people do not get enough. Walnut, almond, macadamia, hazelnut - choose to your taste individually, or all together. But remember that only uncooked whole nuts are healthy. Crushed, fried in oil, with salt, sugar, spices and other tricks, nuts are tasty, but empty food.
Butter
Butter is almost entirely pure fat, half of which is saturated fat. However, fatty acids from the oil have shown to be excellent health aids. Grass-fed butter also contains valuable nutrients such as vitamins, A and K2. In general, residents of countries with a developed dairy economy, where grass-fed cows die less often from heart disease and, oddly enough, given the fat content of products such as cream and butter, are almost not overweight.
Extra virgin olive oil
Another fatty product, the benefits of which no one dares to argue. Olive oil is a key ingredient in Mediterranean cuisine, which is recognized not only as one of the tastiest, but also the most balanced and healthy in the world. In addition to the abundance of vitamins E and K, it contains powerful antioxidants that can eliminate inflammation and improve blood quality.
Olive oil has also been proven to lower bad cholesterol levels, lower blood pressure, and protect the cardiovascular system from all sorts of diseases.
Coconuts and coconut oil
Coconuts and the oil derived from them contain 90% saturated fat, making them the richest source of this type of fat on the planet. However, peoples who consume this product daily in large quantities do not show a high mortality rate due to heart disease and are not prone to obesity. Coconut fat is different from all other fats because it is a medium-chain fatty acids that are processed by the body in a special way. These fatty acids go straight to the liver, where they can be converted into ketone bodies. Scientists attribute to these fats such abilities as reducing appetite, speeding up metabolism, and even helping to treat Alzheimer's disease.
Full fat yogurt
Forget the zero percent watery yoghurts made for models and ballerinas. The most useful (and tasty, we admit it) is fat yogurt. It contains all the nutrients inherent in full-fat dairy products, and, in addition, extremely beneficial probiotic bacteria that will take care of not only your health, but also your beauty. Clinical studies have shown that by improving digestion, yogurt helps keep skin and hair clean, healthy, and youthful. In addition, it is effective in the fight against excess weight.
However, you should be careful when choosing the right live yogurt: it should not contain harmful additives (sugar, flavor and aroma enhancers, thickeners, etc.), and its shelf life should be short. Otherwise, you are buying a product stuffed with preservatives and flavorings, which is very far from the name "healthy".
The love of fatty foods threatens with excess weight and a whole bunch of diseases. However, eliminating fat from the diet will also not bring health benefits. Which foods can be avoided and which ones can't? ZdravCom offers a rating of "The Fattest Foods".
Text: Galina Zelenova
Salo- champion of the "Fattest Foods" rating. The fat content in lard reaches 90 percent. Very often, doctors recommend eliminating it from the diet altogether due to its high content of saturated fats. "Thanks" to fats, regular consumption of fat inevitably leads to the development of cardiovascular diseases. And yet the fat has beneficial features. For example, lard contains vitamin F - arachidonic acid, which belongs to unsaturated fats, being one of the essential fatty acids. Arachidonic acid prevents the deposition of cholesterol in the arteries, affects the activity of the endocrine glands, making calcium more available to cells. And what is most surprising, helps to reduce weight by burning saturated fats.
In addition, lard is rich in selenium, the lack of which is fraught with a decrease in immunity, impaired sexual function, and an increased risk of cardiovascular and oncological diseases. Therefore, sometimes eating a small piece of fat is even useful. For the fastest utilization of fat, doctors advise eating it with garlic and a glass of red wine. The main thing is not to forget that lard is still a delicacy, and not the main food.
The honorable second place in the ranking is occupied by oil. Oddly enough, the fattest oil is vegetable. Although many consider vegetable oils to be low-fat, this is not the case at all. In vegetable oil, the fat content ranges from 91 percent (corn, sunflower, linseed, pumpkin) to 99 (olive, soy, rapeseed). Although, of course, the fat contained in it is fundamentally different from animal fat: it mainly consists of useful unsaturated fatty acids - polyunsaturated and monounsaturated. Vegetable oils contain very valuable vitamin E. Among other things, vitamin E is a powerful antioxidant that counteracts the oxidation of fat and cholesterol.
To get the full range of useful components, doctors recommend eating different oils or a mixture of them. Just prepare the mixture just before dinner. And remember: one tablespoon of vegetable oil contains an average of nine grams of fat.
Vegetable oil is adjacent to ghee. It is obtained from butter - in the process of boiling it, water, milk proteins and milk sugar are removed from butter. As a result, the fat content of ghee reaches 98 percent! Nevertheless, it is considered the most useful of all types of animal oils. And in the Indian medical system of Ayurveda, ghee is not only a food product, but also medicine: It improves digestion, rejuvenates and has tonic properties.
Butter is inferior to melted butter in terms of fat content - it contains “only” from 75 to 82 percent. Butter is a valuable source of vitamin D and beta-carotene. But in order for these vitamins to be preserved, it is better to add butter to ready-made dishes, and not use it for frying.
The fat content of the so-called light oils is also quite high; usually it is 60-65 percent.
mayonnaise sauce, without which not a single feast can do in Russia, is also a very fatty product. The fat content of ordinary mayonnaise is 65-70 percent due to the quantitative content of vegetable oil in it. Most often sunflower. True, there are also mayonnaises with reduced fat content - 20 and 30 percent - precisely due to the reduction in the content of vegetable oil in it. It is replaced with water and thickeners (starch, hydrocolloids). The lower the fat content of mayonnaise, the more of these substances it contains. However, most consumers prefer classic 67% fat mayonnaise.
A place of honor in the ranking is occupied by nuts. The fat content in them reaches 68 percent. Especially, walnuts and Brazil nuts are rich in fats. Seeds (sunflower seeds) are also rich in fat: they contain approximately 55 percent.
Like vegetable oil, nut fats are primarily polyunsaturated and monounsaturated acids, which reduce the risk of cardiovascular disease by lowering the level of "bad" cholesterol in the blood. Without exception, nuts are rich in protein, vitamins and minerals.
Despite this, do not forget that nuts are a very fatty food. It is enough to eat about a quarter cup of peeled kernels per day. You can add a small amount of nuts to muesli and salads, but in confectionery - cakes, cookies, ice cream - you should not: they already contain too much fat.
Meat also quite oily. Although the degree of its fat content depends on the type. Naturally, pork excels here: in fatty pork, about 50 percent fat, in the brisket - 63 percent. Meat pork is leaner - it has "only" 33 percent fat. Lots of fat in both lamb and beef brisket.
But excluding meat from the diet is not at all necessary, and even dangerous. After all, meat is the main source of high-grade animal proteins containing all the essential amino acids in the most favorable ratios. The meat is rich in iron, zinc and vitamin B. It is useful to choose less fatty meat - veal, lean beef. Relatively little fat in rabbit (11 percent) and venison (8.5). Yes, and you need to cook meat in such a way as not to increase fat content: steamed, boiled, stewed, baked in the oven or on the grill. But it is better to eat less fried meat.
And here sausage- this is the product that should be abandoned without any damage to health. There is no doubt about raw smoked sausage - the fat is visible to the naked eye there. Its content in sausage is from 40 to 60 percent. The fat content of half-smoked sausage is slightly less - from 30 to 45 percent. Approximately the same in meat rolls, ham, brisket and other smoked meats. But sausages, sausages and boiled sausages "without fat" such as the varieties "Doctor" and "Milk" are considered by many to be low-fat. However, their fat content is quite high - from 20 to 35 percent. Eating one piece of boiled sausage, a person gets about 10 to 15 grams of fat.
Cheese is also a fatty product. The percentage of fat in it is usually indicated on the label. As a rule, these figures indicate the content of fat in dry matter, the amount of which varies depending on the type of cheese. For example, 100 grams of Swiss cheese typically has 65 grams of dry matter. And if the label indicates that its fat content is 50 percent, then this means that 100 grams of cheese actually contains 32.5 grams of fat.
The fattest cheeses are Parmesan, Cheddar, Swiss, Emmental, Camembert, Gouda, Dutch, Russian, Poshekhonsky, Edamer: they contain from 24 to 35 percent fat. The varieties "Maasdam", "Mozzarella" and "Sausage" have a fat content of less than 20 percent. On average, one piece of cheese contains from 5 to 10 grams of fat.
Quite fatty and processed cheeses - Viola, Druzhba, Hochland contain 26-28 percent fat. Cheese from cow's milk is less fat than from sheep - 20 and 25 percent, respectively. Nevertheless, cheese is one of the most complete and nutritious foods. It contains a lot of calcium and phosphorus, vitamins A and B 12. The protein substances of cheese become soluble during the ripening process and are therefore almost completely absorbed by the body.
Rightfully in the top ten rankings are sour cream and cream. They are considered very fatty foods, but there are options. After all, it is not at all necessary to buy sour cream with a 30-40 percent fat content, you can limit yourself to 10 or 15 percent. And replace the cream with milk, a completely ideal option - low-fat.
Chocolate also quite oily. On average, a 100-gram bar contains 32 grams of fat. Chocolate promotes 
an increase in the body's level of serotonin and endorphin - substances that elevate mood. Therefore, you should not deny yourself this fatty product. It is only necessary to remember that the higher the content of cocoa beans in chocolate, the less fat it contains - cocoa butter. Therefore, it is better to eat dark bitter chocolate. Chocolate with nuts is the fattest. And it is better to refuse chocolate bars, sweets, marmalade and caramel in chocolate at all - after all, there is practically no chocolate there.
Contains a lot of fat confectionery: cookies, cakes, pastries, especially from shortcrust and puff pastry, and even with butter cream. For example, one piece of cake contains 25-30 grams of fat, including the most harmful variety, hydrogenated fats, or trans fats. They are also called "killer fats".
Trans fats are also present in chips, french fries, crackers- the fat content in them ranges from 30 to 40 percent. Such an amount of fat can hardly compensate for the beneficial properties of these products, especially since those in them are not known to the science of nutrition. Therefore, this kind of food belongs to the category of harmful.
Despite the abundance of fats, foods that are among the ten most fatty can be eaten, but ... only carefully. Nutritionists believe that the modern adult should reduce their fat intake to at least 50 grams per day, and even better to 30-40 grams. Moreover, about a third of them should be the share of fats of vegetable origin.
You should not completely exclude fatty foods from your diet; eating less than 15-20 grams of fat per day is very unhealthy.