List of Healthy Fats!
We’ve all been told to be careful with fats, but did you know not all fats are bad? In fact, healthy fats are essential for your body – they provide energy, help absorb nutrients, and support brain function. If you’re looking to incorporate more healthy fats into your diet, here’s a list of 17 foods that are packed with good fats.
1. Avocados
Avocados are the ultimate source of healthy fats. Packed with heart-healthy monounsaturated fats, they help lower bad cholesterol and support brain health. Whether in salads, sandwiches, or simply spread on toast, avocados are a great way to get in some healthy fats without even realizing it.
2. Nuts
Nuts are high in healthy fats, particularly monounsaturated and polyunsaturated fats, which are great for heart health. They also contain fiber, protein, and antioxidants. Grab a handful as a snack, or toss them into salads, oatmeal, or baked goods. Almonds, walnuts, and cashews are some of the best options to include in your diet.
3. Olive Oil
Olive oil is a fantastic source of monounsaturated fats, which have been linked to a reduced risk of heart disease. Drizzle it over salads, use it for sautéing, or mix it into your favorite marinades for a boost of healthy fat. Extra virgin olive oil is the most nutritious variety, so always try to go for that one!
4. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which are great for your heart, brain, and overall health. These healthy fats help reduce inflammation and lower the risk of chronic diseases. Try grilling, baking, or adding them to salads for a delicious and fatty meal.
5. Full-Fat Dairy
Full-fat dairy products are rich in saturated fats, but don’t be fooled into thinking all saturated fats are bad. When consumed in moderation, these fats can support brain function and provide essential vitamins like vitamin A and D. Enjoy a dollop of full-fat yogurt, a slice of cheese, or some butter on your toast to enjoy the healthy fats they bring.
6. Dark Chocolate
Yes, you read that right – dark chocolate is high in fats, specifically healthy fats like monounsaturated fat. Dark chocolate also contains antioxidants that benefit your health. Just make sure to choose chocolate that contains at least 70% cocoa for the most health benefits. A couple of squares are all you need to get your fat fix and satisfy your sweet tooth!
7. Coconut Oil
Coconut oil is high in saturated fat, but it’s the kind of fat that can actually boost your metabolism and provide quick energy. It’s also great for cooking because it has a high smoke point. Use it in stir-fries, baked goods, or even in your coffee to add some healthy fat to your day.
8. Chia Seeds
Chia seeds are tiny but mighty when it comes to healthy fats. They’re packed with omega-3 fatty acids, fiber, and antioxidants. Toss them into smoothies, puddings, or oatmeal for an easy and nutritious fat boost that also provides fiber to keep you full longer.
9. Flaxseeds
Flaxseeds are another great source of healthy fats, particularly omega-3 fatty acids. They also provide fiber and lignans, which have antioxidant properties. You can sprinkle flaxseeds on yogurt, blend them into smoothies, or mix them into baked goods for a healthy fat boost.
10. Eggs
Eggs are packed with healthy fats, particularly monounsaturated and polyunsaturated fats. They also contain cholesterol, which is necessary for hormone production and brain function. Whether scrambled, poached, or boiled, eggs are a great, simple way to get healthy fats into your diet.
11. Hemp Seeds
Hemp seeds are rich in omega-3 and omega-6 fatty acids, which are essential for heart and brain health. They’re also a great source of protein, making them a great addition to smoothies, salads, or sprinkled on top of yogurt for some extra crunch.
12. Pumpkin Seeds
Pumpkin seeds are another excellent source of healthy fats, especially polyunsaturated fats. They also contain zinc, magnesium, and antioxidants, making them a great choice for improving overall health. Snack on them, sprinkle them on salads, or add them to your baking for a crunchy, nutritious boost.
13. Avocado Oil
Like olive oil, avocado oil is rich in heart-healthy monounsaturated fats. It has a high smoke point, which makes it perfect for cooking at high temperatures, like grilling or stir-frying. Use it in place of vegetable oils for an extra boost of healthy fats in your meals.
14. Nut Butters
Nut butters are rich in healthy fats, protein, and fiber. Peanut butter and almond butter are great sources of monounsaturated fats that help maintain healthy cholesterol levels. Spread them on toast, use them as a dip for fruits, or add them to smoothies for a satisfying fat boost.
15. Tofu
Tofu is made from soybeans and is rich in polyunsaturated fats, particularly omega-3 fatty acids. It’s a versatile protein source for plant-based diets, and it can be used in a variety of savory dishes. Pan-fry it for crispy tofu, add it to soups, or blend it into smoothies for a creamy texture.
16. Avocado-Based Sauces
Avocados are great for more than just toast! You can create rich, creamy avocado-based sauces that are packed with healthy fats. From guacamole to avocado dressing, these sauces are perfect for topping salads, tacos, or grilled veggies. They add flavor, texture, and a dose of healthy fats.
17. Sesame Seeds
Sesame seeds are high in polyunsaturated fats, specifically omega-6 fatty acids. They also contain calcium, iron, and antioxidants that support bone health. Sprinkle sesame seeds on your salad, stir them into yogurt, or enjoy them in your favorite baked goods for a healthy fat kick.
Final Thoughts
Incorporating healthy fats into your diet doesn’t mean you have to sacrifice flavor. These 17 foods are not only delicious but packed with the good fats your body needs to function at its best.
