In recent years, the popularity of high-fat foods has fluctuated, but now there’s a focus on understanding different types of fats.

Fat is essential for our bodies, providing energy, supporting hormone function, memory, and aiding nutrient absorption. This article discusses healthy fats, recommends top foods to include, and advises avoiding unhealthy fats.

Types of Fats.

There are different types of fat, each with its own effects on health:

1) Saturated Fat: Found in foods like red meat, butter, and cheese, saturated fats can raise cholesterol levels and increase the risk of heart disease.

2) Trans Fat: Artificial trans fats, commonly found in processed foods, are particularly harmful and can raise bad cholesterol levels while lowering good cholesterol levels, increasing the risk of heart disease.

3) Unsaturated Fat: Found in foods like nuts, seeds, and olive oil, unsaturated fats are considered healthy fats. They can improve cholesterol levels and reduce the risk of heart disease when consumed in moderation.

4) Monounsaturated Fat: This type of unsaturated fat is found in foods like avocados, nuts, and olive oil. It can help lower bad cholesterol levels and reduce the risk of heart disease.

5) Polyunsaturated Fat: Found in foods like fatty fish, flaxseeds, and walnuts, polyunsaturated fats contain essential omega-3 and omega-6 fatty acids, which are important for brain function and heart health.

When it comes to food, it’s important to consider the overall nutritional value, not just one nutrient. Many foods high in healthy fats also contain antioxidants, protein, fiber, and other essential nutrients. So, having a varied diet ensures you get all the vitamins and minerals your body needs for optimal health.

Here are foods high in healthy fats recommended by a dietitian.

 

They not only provide essential nutrients like fiber, vitamins, and minerals but also contribute to a balanced diet.

Avocados

Avocados are known as a healthy high-fat food due to their abundance of heart-healthy monounsaturated fats. They also contain antioxidant vitamins C and E, which combat inflammation and protect against free radical damage.

Enjoy avocados on whole-wheat toast with eggs, blended into smoothies, or tossed into salads for extra flavor and nutritional benefits.

Whole Eggs

As per the American Heart Association, it’s advised that healthy individuals can consume up to one egg daily, while older adults can have up to two eggs a day. Eggs are an affordable protein source and contain vitamin D, essential for bone health. Additionally, they contain lutein and zeaxanthin, which may help lower the risk of age-related vision problems.

Eggs can be enjoyed in various ways, such as scrambled, fried, boiled, or in omelets with plenty of vegetables for added nutrition and taste.

Chia seeds

Chia seeds are tiny yet powerful! They’re rich in omega-3 fatty acids, which can reduce depression, heart disease, and joint inflammation. Plus, a serving of two tablespoons provides about ten grams of fiber, aiding in digestion, blood sugar regulation, and keeping you satisfied.

You can sprinkle chia seeds over oatmeal, cereal, or yogurt, or incorporate them into muffins or bread for added nutrition and texture.

Extra Virgin Olive Oil

Olive oil is a key component of the Mediterranean diet, known for its heart-healthy monounsaturated fats. It’s also a good source of vitamins E and K, which support immune function, skin health, blood clotting, and bone strength.

However, it’s important to use olive oil in moderation as it is calorie-dense, with 120 calories per tablespoon. Be mindful when cooking, dressing salads, or marinating chicken, meat, or fish.

Plain Greek yogurt

Opting for full-fat Greek yogurt can be a satisfying choice for snacks or breakfast, as it keeps you feeling fuller for longer. It’s not just rich in protein but also contains calcium for strong bones and probiotics to support gut health.

You can enjoy Greek yogurt mixed with berries in smoothies, use it as a mayo substitute in egg or tuna salad, or add it to soups or sauces to thicken them up.

Salmon

Salmon is packed with nutrients that are great for your body! It’s full of omega-3s, which are like superheroes for your health. They keep your heart and brain strong and help fight off bad stuff in your body. Plus, salmon is loaded with protein, B vitamins (which give you energy), selenium (a cell protector), and potassium (keeps your blood pressure in check).

Almonds

Almonds are like little nuggets of healthiness! They’re packed with good stuff like healthy fats, fiber, vitamin E, and magnesium. Magnesium helps keep your muscles and nerves strong. Plus, munching on almonds regularly might even lower your risk of heart disease.

And the best part? Almonds are so easy to snack on! Grab a handful when you’re busy, or sprinkle them into salads, yogurt, or cereal for a yummy boost. Crunch away and enjoy all the fantastic benefits almonds bring to your health!”

Olives

Despite their small size, olives are packed with health benefits! They’re rich in heart-healthy fats and contain around 2 grams of fiber per ¼ cup. Black olives stand out for their iron content, essential for oxygen transport in your blood.

As for me, I enjoy olives in a dry martini, but they’re also perfect for snacking, topping pizza, or adding to pasta sauce. So many delicious ways to enjoy these nutritious gems!”

Pistachios

Pistachios are fantastic nuts full of healthy fats and antioxidants. They’re lower in calories compared to other nuts and can even help with losing weight.

But here’s the best part—they’re super tasty all on their own! You can also sprinkle them on salads or yogurt for extra flavor. And get this: they’re a great substitute for breadcrumbs in baked fish or chicken. So many delicious ways to enjoy these nutritious nuts!”

Peanut butter

Peanut butter isn’t just for kids—it’s a fantastic snack for everyone! Packed with healthy fats, it keeps you feeling full and satisfied. But remember, choose a brand with only peanuts and salt, no added sugars.

You can enjoy peanut butter with an apple for a tasty snack, or spread it on whole-wheat toast with sliced pears and a drizzle of honey for a delicious sandwich. So many ways to enjoy peanut butter guilt-free!

Tofu

Tofu is amazing! It’s loaded with plant-based protein and healthy fats. What’s more, it’s rich in soy isoflavones, antioxidants that research shows can help reduce the risk of heart disease and dementia. Tofu is both delicious and great for your health!

Hemp Seeds

Hemp seeds are packed with goodness! They’re rich in protein, with about 25% of their calories coming from it, making them a great plant-based option. Plus, they’re loaded with healthy fats like omega-3 and omega-6, along with plenty of vitamins and minerals. And don’t worry about THC—hemp seeds have only trace amounts, so they won’t make you high.

You can enjoy hemp seeds in so many ways! Sprinkle them on salads, blend them into smoothies, mix them into yogurt, or add them to cereals. Delicious and nutritious, hemp seeds are a must-try!

Edamame beans

Edamame beans are packed with goodness! They’re loaded with plant-based protein, omega-3s, and fiber. Plus, they contain special compounds that can help ease menopause symptoms.

Enjoy them on their own with a sprinkle of salt, toss them in salads, blend them into hummus, or add them to stir-fries for extra flavor and protein. So many delicious ways to enjoy these nutritious beans!”

Incorporating these 13 healthy fats into your diet can do wonders for your well-being! Remember to enjoy them in moderation and as part of a balanced eating plan. By opting for these good fats, you can support heart health, balance cholesterol levels, and indulge in a variety of delicious and nutritious meals.