These Healthy Fats Are a MUST
Healthy fats get a bad rap because people still think eating fat equals gaining fat. But the truth is, your body actually needs these fats to function properly. They help with energy, support brain health, keep your skin looking fresh, and even help you absorb certain vitamins. The key is knowing which fats to go for and working them into your meals without overthinking it.
Here are 11 of the best sources of healthy fats that dieticians are always recommending.
1. Avocados
Avocados are loaded with monounsaturated fats, which are the kind that help lower bad cholesterol levels. They’re also high in fiber and potassium. You can slice them on toast, mash them into guac, or just eat them with a little salt and lime. Super satisfying and good for your heart.
2. Extra Virgin Olive Oil
This is one of the easiest swaps you can make in your kitchen. Extra virgin olive oil is full of antioxidants and heart-healthy fats. It’s great for drizzling on salads, veggies, and even cooked dishes after plating. Just don’t overdo the heat; it’s best uncooked or lightly warmed.
3. Nuts
Almonds, walnuts, pistachios, and cashews all come packed with healthy fats, protein, and fiber. Walnuts, especially, are great for brain health thanks to their omega-3 content. A handful as a snack or tossed into a salad gives you that extra boost of nutrients and crunch.
4. Chia Seeds
These tiny seeds may not look like much, but they’re full of omega-3s, fiber, and protein. They absorb liquid and puff up, making them perfect for overnight oats or smoothies. They also help keep you full longer and support digestion.
5. Salmon
Salmon is a top-tier source of omega-3 fatty acids, which help lower inflammation and support heart and brain function. It’s also rich in protein and vitamin D. Try it grilled, baked, or even flaked over a salad. If you’re not into cooking it, canned salmon works too.
6. Flaxseeds
Flaxseeds are packed with plant-based omega-3s and are great for heart health. They need to be grounded to get the most out of them, though. Add a spoonful to your oatmeal, smoothie, or even baked goods to sneak in those healthy fats and fiber.
7. Dark Chocolate
Good quality dark chocolate, the kind that’s at least 70 percent cacao, has a decent amount of healthy fat along with antioxidants and minerals like magnesium and iron. Just stick to a square or two a day and make sure it’s not loaded with sugar.
8. Full-Fat Yogurt
Full-fat yogurt has healthy saturated fats and probiotics that support gut health. It’s more filling than low-fat versions and works well for breakfast or as a snack. Look for unsweetened options and add your own fruit or honey to keep it balanced.
9. Eggs
Eggs have been misunderstood for years, but the fat in the yolk is actually good for you. It’s rich in vitamins and helps with hormone production and brain health. Plus, they’re super affordable and quick to cook in a million ways.
10. Cheese
In moderation, cheese is a solid source of fat, protein, and calcium. Some types, like feta, goat cheese, and parmesan, are easier to digest and lower in lactose. A sprinkle here and there adds flavor and nutrition without going overboard.
11. Nut Butters
Natural peanut butter, almond butter, and even sunflower seed butter are packed with monounsaturated fats and protein. Look for options with no added sugars or oils. Spread it on toast, mix it into oats, or just enjoy a spoonful when you need something quick and filling.
Final Thoughts
Healthy fats aren’t something to avoid, they’re something to use wisely. Adding a little bit of these into your meals can actually help with energy, focus, and staying full longer. You don’t have to change your whole diet. Just try adding a few of these to your day and you’ll probably feel the difference without even trying too hard.
