If we search for more scientific terminology for fat, it is cholesterol. Cholesterol is a type of sterol found in both plants and animal cells. Chemistry classifies sterols as a type of alcohol.

High-Fat Foods That Are Actually Healthy And Nutritious.

Cholesterol-rich foods are commonly known as fatty foods, usually get identified as unhealthy food products as excess fats get deposited as adipose.

However, the long-chain cholesterols, which are the long-chain hydrocarbons, perform a lot of functions and get largely used up. 

High-Fat Foods That Are Actually Healthy And Nutritious.

Good fats and bad fats

The long-chain hydrocarbons are unsaturated and have a large combining capacity, and that lends them their functionality.

The long-chained cholesterol hydrocarbon compounds are commonly known as good cholesterol.

The short-tailed hydrocarbons are the saturated cholesterol or commonly known as saturated fats, are considered inferior fats. Due to being saturated, they have low combining capacity and low use inside the human body apart from being sources of energy. 

Functions served by good fats

Apart from producing energy, the body uses cholesterol for carrying out several important functions.

One main function is the construction of cell membranes. Cell membranes composed of good fats exhibit more abilities to carry out functions and live longer.

Fats are used by the liver to produce bile. Bile is circulated and restored, and some bile is excreted along with feces.

Good fats also serve as transmission vehicles of nutrient molecules from the liver to the peripheries and vice versa. Periphery fats on the skin get converted to vitamin D in the presence of sunlight.

The vitamin D is transported to the liver and gets stored. When periphery organs need vitamin D, the good fat transports them from the liver. Good fats can convert bad fat into good fats.

Fat-soluble vitamins

Several essential vitamins required by the body are soluble in fat. Foods containing good fats are richer in vitamins as hydrocarbon long chains link with vitamin molecules.

Vitamins A, D, E can be found in sufficient amounts in foods rich in good fats.

Food sources of good fat

The body can produce cholesterol with the help of nutrient molecules. The blood also absorbs cholesterol molecules from the digestive tract from the digested food matter. 

Ghee vs. butter

There is often a debate over whether to consume ghee or butter and which is better. There is definitely a difference in taste. Ghee and butter both have around 50 % saturated fats and 50% unsaturated fats.

Both ghee and butter comprise saturated, monounsaturated and polyunsaturated fats, and vitamins A, E, and K.

Ghee score better than butter with respect to monounsaturated fat content and vitamin A. One tablespoon or 14 grams of ghee has 4 grams of monounsaturated fats, whereas the same quantity of butter has 3 grams.

One tablespoon of ghee meets 12 % of vitamin A daily requirement, whereas the same quantity of butter meets 11 %. 

Dietary fish

Fish ordinarily consumed in the diet contains high quantities of PUFAs. PUFA is the Omega-3 polyunsaturated fatty acids.

PUFA lowers bad cholesterol levels and has benevolent effects on the cardiac system. Sardine and tuna fish are considered superior marine foods as they contain more good fats and fat-soluble vitamins. 

Other foods that are good sources of unsaturated fats are nuts, olive oil, coconut oil, whole grains, and fiber-rich fruits.

Fats to avoid

It is not only the type of fats but also how fat is used that makes it healthy and unhealthy. A scientific weight loss meal plan suggests minimum use of foods rich in saturated fats as far as possible.

Measured quantities of foods rich in unsaturated fats are considered good for weight loss.  

Heated fats oxidize and convert into oxysterols. Oxysterols can give rise to several health problems and serious conditions like cancer and arthritis. Hence fat is best consumed when not overheated.

To counter the action of oxysterols, foods rich in antioxidants can be included in the meal plan. Fried foods are not considered healthy as they are cooked in an overheated oil medium. Saturated mixed vegetable oils are considered good frying mediums as they are stable to heat. 

When consuming olive oil, it is best to spread over as salad dressing. Butter and ghee can be consumed after defrosting at normal temperatures. Eggs are very nutritious and light on the budget.

However, egg yolks have a high quantity of saturated fats and should be avoided while on a weight loss regimen.