What are the foods rich in fat

Foods rich in fat mainly include animal organs, fatty meat, nut seeds, edible oils, dairy products, etc. Fat is an essential nutrient for the human body, and moderate intake can help maintain physiological functions, but excessive intake may increase health risks.

1. Animal organs

Animal organs such as liver and brain contain a high proportion of saturated fat and cholesterol. Pig liver contains about 5 grams of fat per 100 grams, while chicken liver has slightly lower fat content but more concentrated cholesterol. This type of food is rich in both iron and vitamin A, making it suitable for anemic individuals to supplement in moderation, but cardiovascular disease patients need to control their consumption frequency.

2. Fatty meat

Pork belly, beef brisket and other meat with a fat layer can have a fat content of over 30%. Among them, saturated fatty acids account for a large proportion, which can produce a rich flavor when cooked at high temperatures. It is recommended to choose pork tenderloin with less visible fat as a substitute, or reduce fat intake by blanching.

3. Nut Seeds

Nut seeds such as walnuts, almonds, and sunflower seeds are rich in unsaturated fatty acids, with 50-70 grams of fat per 100 grams. The macadamia nut has the highest fat content, mainly composed of monounsaturated fatty acids that are beneficial for heart health. The recommended daily intake is 15-20 grams, which can be consumed directly or added to salads.

4. Edible oil

Olive oil, peanut oil and other vegetable oils have a fat content of 99.9%, among which olive oil has a high proportion of monounsaturated fatty acids, making it suitable for cold dishes; Sunflower seed oil is rich in polyunsaturated fatty acids and has good high temperature resistance. Control the daily cooking oil to 25-30 grams and avoid repeated frying and use.

5. Dairy products

Whole milk has a fat content of about 3.5%, and butter has a fat content of over 80%. During the cheese making process, milk fat is concentrated, with hard cheese fat accounting for up to 30%. Choosing low-fat dairy products can reduce saturated fat intake, and lactose intolerant individuals can choose fermented yogurt.

Fat intake should be balanced between weight and quantity, and it is recommended to control the daily fat to energy ratio for adults at 20-30%. Prioritize unsaturated fatty acids in fish and nuts, and limit intake of trans fatty acids. When cooking, use steaming and boiling methods, and pair with vegetables and fruits rich in dietary fiber to promote metabolism. Special groups such as diabetes patients need to strictly control the total amount of fat, and obese patients can appropriately increase the proportion of monounsaturated fatty acids. Regularly monitor blood lipid indicators and adjust dietary structure based on physical examination results.