Do not be fooled, your diet needs a daily dose of all kinds of fats if you want to be healthy.
Chloe Madeley
Do you know that healthy food choices can help you get good health and nutrition? Just include healthy high-fat foods in your diet!
Healthy fat foods are one of the best ways to keep yourself fuller for longer period and boost energy. Such foods also play significant role in various body processes and functions.
They are rich in many nutrients such as vitamins, minerals, protein, and fiber. If we talk about a healthy diet, most dietitian advice people to add high-fat foods in the diet.
The term ‘healthy fats’ is usually used for unsaturated fats – monounsaturated fats and polyunsaturated fats. Most foods with fat are a good combination of both unsaturated and saturated fats.
Table of Contents
What are fats?
Fats are type of nutrients, that you have to add in your diet. It’s a fact that, eating too much fats can also harm your body, but fats are essential source, to give body to your energy to work properly. Even for doing proper exercise, healthy fats are essential.
Dietary Fats
Did you know, some fats are healthier than others. Having healthy vegetables fats are much better from animal products. This will surely help you to lower your heart attack, stroke and other major issues.
Let’s check out what are 8 healthy fat foods that you must include in your plate: –
#1 Avocado
Did You Know, One 201 gram (g) avocado contains approximately 29 grams (g) of fat and 322 calories.
This delicious fruit is very high a monounsaturated fatty acid called oleic acid, which is believed to provide many health related benefits.
A simple way to add avocado in your diet is, use it in salads or to replace less healthful saturated fats, such as mayonnaise and butter.
#2 Walnuts
Come loaded with 21 grams of fat, walnuts are one of the great sources of omerga-6 and omega-3 fatty acids. They contain copper, manganese, and minerals. The best part is that they are very delicious in taste. You can try chopped walnuts on a bowl of cereal, salad or oatmeal.
#3 Chia Seeds
They are small is size, but health benefits are incredible. This small seeds are one of the best plant based source of omega 3.
Chia seeds are excellent source of vitamins, minerals and antioxidants.
Some of these antioxidants are:
- Caffeic acid
- Chlorogenic acid
- Kaempferol
- Quercetin
A simple way to use chia seeds in smoothies, soak them over night and have it early in the breakfast.
#4 Eggs
Vegans this is for you. Eggs are a popular source of protein , people believed eggs white is the most healthy part, but yolks contain several important nutrients.
The yolks also filled with Vitamin D, that supports the proper function of liver, brain, nerves and muscles.
#5 Nut and Seed Butters
Nut and seed butters are tasty with all fatty goodness. You can try sunflower seeds, cashew, almonds, peanut butter, etc. In two tablespoons of sunflower and PB seed butter, there are around 16 gm of fat. You can either eat them with fresh apple slices or spread on your toast. These both options are very delicious.
#6 Olives
Available in small sizes, olives are rich in flavor and fat. In 1 oz. of green olives, you will find 4 grams of fat. They can be a good addition to a cheese plate along with some veggies and crackers. These olives are also awesome on salads, pasta and pizza.
#7 Ground Flaxseeds
Flaxseeds, the best source of omega-3 fatty acids, have soluble and insoluble fiber that are perfect for regular poops, stabilizing blood sugar, and improve digestive system. They come packed with around 8 grams of fat. Sprinkle them on your oatmeal, yogurt or salad.
#8 Almonds
Nuts are generally packed with fat. Most people love to enjoy almonds which contain 15 grams of fat in serving 1-oz. These nuts are rich in Vitamin E. They are available in various options – plain, salted, unsalted, or flavored. Enjoy them in desserts, salads, and cereals.
