8 Healthy-Fat Foods You Should Be Eating
It wasn’t so long ago since we blamed fat for all of the life’s troubles. True, fat can cause gain weight and also can bring chronic diseases such as heart disease, cancer, and stroke. But now we know that not all fat is the same. In fact, as you’ve probably found out, certain types of fat are really good for your wellness.
Here are 8 healthy high-fat foods that you should be consuming.
1. Avocado. Avocados get their creamy texture from heart-healthy monounsaturated fats. They also deliver fiber, which helps you feel full, as well as potassium and vitamin C. For a heart-smart and delicious breakfast, smash an avocado onto whole-grain toast.
[Also read: Health Benefits of Avocado]
2. Seeds. Sesame seeds, sunflower seeds, and pumpkin seeds pack a big punch. Seeds carry fats that can lower high cholesterol levels. Overall, fats that come by plants are healthier than fats from animal productions. Check food labels to see what type, and how much fat, you are bringing. “Bad” fats are in certain foods like a lot of packaged foods, full-fat dairy products, and fatty cuts of meat. Ward off trans fats and limit saturated fats – just stand by to the healthy-fat foods.
3. Olive Oil. It’s become the go-to cooking oil in many kitchens for a good reason: Olive oil is full of monounsaturated fats. But don’t be too heavy-handed with that pour—just one tablespoon has 14 grams of fat.
4. Nuts. Thanks to their fat, protein, and fiber content, nuts help curb hunger pangs, balance sugar, and may even improve blood lipid profiles, a test of abnormalities like high cholesterol. In fact, studies show that dieters who eat nuts are better able to stick to their eating plans and lose weight. Two long-running Harvard studies found that people who eat nuts every day live longer, healthier lives. It is suggested choosing pure i.e., unsweetened, low-salt, and raw varieties.
5. Beans. Beans carry omega-3 fatty acids that can help on mood. Whether they’re navy, soybeans, Great Northern, or kidney, adding beans to your healthy diet could be good for you physically and mentally.
6. Dark Chocolate. Chocolate, in general, is normally seen as bad food but “dark” chocolate is one of the good guys. It’s good for weight control, lowers insulin levels and prevents cravings. If you’re on a weight loss campaign then there is no need to avoid dark chocolate. Just make sure you eat small portions moderately. When the 4 pm hunger craving kicks in just grab a dark chocolate (choose the one that is 80% cocoa). Another benefit of eating dark chocolate is that it’s high in magnesium and iron. This definitely one of the best foods with healthy fats.
[Also read: The Amazing Health Benefits of Dark Chocolate]
7. Vegetables. Kale, Brussels sprouts, spinach, and other dark green veggies offer omega 3s. However, plants just offer a fraction of these fatty acids that fish do. Because our bodies can’t produce omega-3s, we have to bring them from food as much as we can. Aim for about 2 to 3 cups of vegetables every day.
8. Ground Flaxseed. Flaxseed contains fiber and can aid to cut down inflammation. As part of a well-balanced diet, good for you fats can help you to make your skin look wonderful, more youthful and plumper. Get this fat by sprinkling 1 tsp. of ground flaxseed on your cereal or your salad, or just apply it when you are cooking or baking.