有利于人体健康的5种高脂肪食物

Ever since fat was demonized, people started eating more sugar, refined carbs, and processed foods instead.

自从脂肪被妖魔化以后，取而代之的是更多的糖、精制碳水化合物和加工食物。

As a result, the entire world has become fatter and sicker. However, times are changing. Studies now show that fat, including saturated fat, isn’t the devil it was made out to be. All sorts of healthy foods that happen to contain fat have now returned to the “superfood" scene.

因此，整个世界变得更胖、更易生病。然而，时代在变化。现在研究表明包含饱和脂肪在内的脂肪实则并不是人们谣传的那种恶魔。现在所有刚好含有脂肪的健康食物都是“超级食物”。

1. Avocados

1. 牛油果

Loaded with fats. In fact, avocados are about 77% fat, making them even higher in fat than most animal foods.

牛油果富含脂肪。事实上，牛油果的77%都是脂肪，因此其脂肪比大多数动物肉所含的脂肪还要高。

The main fatty acid is a monounsaturated fat called oleic acid. This is also the predominant fatty acid in olive oil, associated with various health benefits.

牛油果中主要的脂肪酸就是被称作油酸的不饱和脂肪酸。这也是橄榄油中含有的主要脂肪酸，橄榄油对身体有各种各样的益处。

Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high-potassium food.

在饮食中，牛油果是钾元素最好的来源之一，甚至其钾元素含量比香蕉还高出40%，而香蕉是一种典型的高钾元素含量食物。

2. Cheese

2. 奶酪

Cheese is incredibly nutritious. This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese.

考虑到一整杯牛奶只能制成一块厚厚的奶酪，因此奶酪的营养十分充足是有道理的。

3. Dark Chocolate

3. 黑巧克力

Dark chocolate is one of those rare health foods that actually taste incredible.

黑巧克力是少数既健康又美味的食物之一。

It is very high in fat, with fat at around 65% of calories. Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper, and manganese.

黑巧克力脂肪含量很高，大约含有65%卡路里的脂肪。黑巧克力含有11%的纤维，同时还含有50%的铁元素、镁元素、铜元素和锰元素推荐日摄入量。

4. Whole Eggs

4. 全蛋（全蛋就是指蛋白加蛋黄）

Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.

由于蛋黄富含胆固醇和脂肪，因此以前人们认为全蛋是不健康的。

In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Plus, 62% of the calories in whole eggs are from fat. However, new studies have shown that cholesterol in eggs doesn't affect the cholesterol in the blood, at least not in the majority of people.

事实上，每个鸡蛋含有212毫克的胆固醇，这占推荐日摄入量的71%。另外，全蛋中62%的卡路里都来自于脂肪。然而，新研究已经表明鸡蛋中的胆固醇含量并不会影响到血液中的胆固醇，至少不会影响到大多数人血液中的胆固醇含量。

What we're left with is one of the most nutrient-dense foods on the planet.

我们留下的实则是地球上最有营养的食物之一。（因为以前人们只吃蛋白）

5. Nuts

5. 坚果

Nuts are incredibly healthy. They are high in healthy fats and fiber, and are a good plant-based source of protein.

坚果很有营养。富含健康的脂肪和纤维，是很好的植物性蛋白源。

Nuts are also high in vitamin E, as well as magnesium, a mineral that most people don't get enough of.

坚果还富含维他命E和镁元素，镁元素是种矿物质，大多数人摄入的镁元素含量是不够的。

Studies show that people who eat nuts tend to be healthier, and have a lower risk of various diseases. This includes obesity, heart disease, and type 2 diabetes.

研究发现吃坚果的人往往会更加健康，患各种疾病（包括肥胖症、心脏病和2型糖尿病）的风险也更低。