Wholesome fat sources -
Fatty fish, like salmon, are also a good source of protein 21 and have a negligible carb content. If you want to add more fish to your diet, try making these fish tacos or salmon cakes. From an environmental perspective , smaller-sized "SMASH" fish salmon, mackerel, anchovies, herring, and sardines are less likely to contain harmful toxins and are more sustainable.
Unlike most fruits that primarily contain carbs and don't have much fat content, avocados 22 are packed with healthy fats.
Avocados also contain vitamin E and antioxidants 23 that improve brain health and protect against neurodegenerative diseases such as Alzheimer's disease and Parkinson's disease. Scott recommends adding avocado to salads or sandwiches or using it as a replacement for spreads like butter or mayonnaise.
Avocado oil is also a healthy choice for high-heat cooking. Nuts are packed with healthy fats that boost heart health. You can munch on a handful of nuts when you get peckish or add them to your yogurt, cereal, or smoothies to make them more filling and nutritious.
If you like nut butter , you can pair it with slices of celery or apple as a healthy dip. Like nuts, seeds also pack a powerful punch when it comes to protein and healthy fats.
Seeds contain monounsaturated and polyunsaturated fats 25 that can help reduce cholesterol, blood pressure, and blood sugar. There are many different types of seeds, and they can be used in several different ways.
For instance, you can add ground flaxseeds or chia seeds to your smoothies. Or, you can sprinkle a mix of pumpkin and sunflower seeds over your soups and salads. Chia seed pudding also makes for a great breakfast option. Olive oil is the cornerstone of the Mediterranean diet , which is considered to be one of the healthiest diets in the world Olive oil contains oleic acid 27 , which is a fatty acid with powerful anti-inflammatory properties.
You can use olive oil in homemade salad dressings , pesto sauce , and hummus, or drizzle it over roasted vegetables. Opt for cold-pressed extra-virgin olive oil EVOO for the highest nutrient and antioxidant content.
Eggs, and egg yolks in particular, once had a bad rap 28 for their cholesterol content. However, more recent research has shown that dietary cholesterol isn't a significant factor for heart disease risk Furthermore, eggs are a nutrient-dense food 30 that offer several vitamins and minerals, in addition to protein and healthy fats.
Eggs are extremely versatile and easy to cook. They can be eaten at just about any time of the day. For example, you could eat a scrambled egg for breakfast , a vegetable egg muffin for lunch, and shakshuka for dinner.
You can even add eggs to your oatmeal for a richer, creamy texture. Like other dairy products, yogurt also contains fats, protein, and calcium. It also has the added bonus of probiotics 31 , healthy bacteria that improve immunity and gut health.
You can eat yogurt as is or add it to smoothies. Top it with berries and nuts for an extra boost of flavor and nutrition. When you shop for yogurt at the grocery store, be sure to opt for full-fat yogurt and avoid fat-free or low-fat varieties. Beans are a great addition to your diet, particularly if you're vegan or vegetarian and looking for more food groups to increase your protein intake.
In addition to omega-3 fatty acids, beans also offer protein and fiber There are many types of beans, and you can cook them in several ways.
For example, you can add chickpeas or kidney beans to salads and use cannellini beans in soups. Black beans make for a healthy taco filling, and roasted lima beans make a nice snack. Ghee is a form of clarified butter that has been used in Ayurvedic recipes and remedies for centuries.
It is made by heating butter and getting rid of any excess water, in order to create a more concentrated fat that contains fat-soluble vitamins 33 A, E, and K, Ginger Hultin, M.
Ghee has a high smoke point of degrees Fahrenheit, which makes it a good cooking medium. When you buy ghee, try to opt for organic, grass-fed varieties as far as possible. Dark chocolate contains a type of saturated fat called stearic acid 34 that does not appear to impact cholesterol levels the same way that fat from meat does, says Scheinman.
Furthermore, she says it's full of other nutrients 35 like magnesium as well as healthy polyphenols. You can eat a piece of dark chocolate after lunch to curb sugar cravings , or you can shave it over your yogurt or chia seed pudding.
Trans fats are formed via a manufacturing process that involves adding hydrogen to vegetable oil, in order to transform it from a liquid to a solid at room temperature.
Margarine and shortening are examples of trans fats. They are known as partially hydrogenated oils PHOs. Trans fats used to be found in many fried foods, baked goods, packaged snacks, and store-bought salad dressings, says Naidoo.
These fats have been shown to pose a serious risk to heart health Currently, the Food and Drug Administration FDA bans food manufacturers from adding trans fats to foods 37 in the United States, although some products still contain traces of them.
The FDA estimates that removing PHOs from processed foods can potentially prevent thousands of deaths and heart attacks per year.
In addition to trans fats, other highly processed fats such as vegetable and seed oils are also unhealthy, especially in high amounts, says Scheinman.
Naidoo recommends avoiding deep-fried foods such as French fries since fast food restaurants usually use these cheaper oils that are inflammation-producing. Saturated fats often get grouped in with trans fats, but they're not the same thing. Saturated fats are found in animal products like meats and dairy, as well as some tropical plant foods like coconut , says Naidoo.
While it was once believed that saturated fats should be strictly limited, recent research 38 suggests that they may not be as harmful as previously thought, Scott explains.
When it comes to evaluating how healthy a food is, it's also important to consider the quality of nutrition the food offers rather than just the leanness, Abby K. Cannon, J. If a food is rich in vitamins and minerals and also contains some saturated fat such as eggs, for example , it may be a better option than a food that has no fat but doesn't provide much nutritional value either.
As with all foods, Naidoo recommends eating saturated fat in moderation and as part of a healthy balanced diet that is also rich in fruits and vegetables. The healthiest sources of fat offer omega-3 acids, preferably accompanied by other nutrients like protein, fiber, vitamins, and minerals.
Avocados, nuts, seeds, eggs, and fatty fish are some of the healthiest sources of fat you can add to your diet. Foods such as nuts, seeds, beans, avocados, eggs, fatty fish, olive oil, and yogurt offer healthy fats and can be part of a balanced diet that helps you lose weight.
Since fats are calorie-dense foods, it's important to be mindful of your portion sizes. Hydrogenated seed and vegetable oils, margarine, shortening, and foods containing trans fats are some examples of unhealthy fats you should avoid. If you're trying to eat better, it's worthwhile to add healthy fats to your diet and eliminate unhealthy fats as much as possible.
Nuts, seeds, beans, avocados, eggs, fatty fish, olive oil , and yogurt are all great sources of healthy fats that will leave you feeling satisfied. Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Weight Login Login.
Login Login. This ad is displayed using third party content and we do not control its accessibility features. Close Banner. Functional Food expert reviewed. Author: Sanjana Gupta. By Sanjana Gupta. mbg Contributor. Sanjana Gupta has been a health writer and editor since She has a master's degree in digital journalism from New York University.
She also holds a master's degree in management from the University of Mumbai. Contrary to popular belief, certain high-fat foods are actually healthy choices.
The list below contains 15 good fats to eat. This is one of the most popular good sources of fat. Of course, it pays to keep moderation in mind. Experts recommend eating about one ounce of dark chocolate a day to derive health benefits.
In addition to its healthy fat content, dark chocolate also is loaded with vitamins A, B and E. Also present are calcium, potassium, iron and plant-based antioxidants called flavonoids. The upshot is that dark chocolate improves brain function and heart health while lessening inflammation.
Be sure to choose dark chocolate with at least 70 percent cacao content to get the best results. When it comes to healthy high-fat foods, sunflower, pumpkin and sesame seeds must be on the list.
As a bonus, seeds are easy to add to any diet. Sprinkle them on a salad, incorporate them into a casserole or just eat them by themselves as a snack. Nuts are another source of healthy fats to eat. Of course, some are better for you than others.
Walnuts, for instance, deserve to be called a superfood. Walnuts are packed with Omega-3 fatty acids. Anyone who wants to lower bad cholesterol levels and improve the functionality of blood vessels may want to consider having a handful of walnuts a day.
Walnuts average five grams of fat in each serving. This healthy food has gotten an undeserved bad reputation.
Eggs are a wonderful source of protein , and recent studies demonstrate that eating whole eggs may actually improve heart functionality while lowering bad cholesterol levels. Most eggs contain about five grams of fat, 1. To get the most nutritional value out of an egg, be sure to eat it yolk and all.
This fantastic fruit is another one of the most popular good sources of fat. A whole avocado features about 23 grams of largely monounsaturated fat. Plus, 40 percent of the recommended daily fiber intake is included in one whole piece of fruit.
Considering how people struggle with fiber intake, the avocado is a great choice on many scores. Snacking on avocado also raises vitamin E levels, which boosts the immune system.
These fruits further have protein and folates, so they are important to any diet. Spread them on toast or dip apple or carrot slices in them. Either way, these healthy fat foods are nutritionally dense and delicious. Choose varieties like cashew, almond, and sunflower seed to get the most benefit.
The fewer ingredients, the healthier the nut butter is. Just two tablespoons are needed to lower bad cholesterol. Many people use olive oil for cooking or as an ingredient in salad dressings and sauces.
Use olive oil in moderation, and try to stick with genuine, extra virgin olive oil. Look for products labeled by the International Olive Oil Council to be sure. Healthy high-fat foods like salmon and sardines are fantastic sources of Omega-3 fatty acids.
Eating them regularly will improve your heart health. In fact, numerous studies have shown that people living in cultures where fish are regularly consumed live longer and enjoy better health. This food may have fairly high saturated fat content, but it remains among the undoubted good fats to eat.
Using coconut oil may help to suppress appetite and boost metabolism in addition to improving brain function. Still, you will benefit from eating three ounces of this plant-based protein given the substantial amounts of calcium and low amounts of sodium present in this food.
It may seem counterintuitive, but small servings of full-fat yogurt are filled with healthy fats that are good for you. Plain yogurt is the healthiest since added-fruit varieties tend to have too much sugar. Toss a few nuts, seeds or fresh fruit pieces into plain, real yogurt to improve nutritional value and help with digestive issues.
Most people are surprised to discover that cheese is one of the best healthy fat foods.
Are Anti-cancer prevention afraid Recovery for parents fats? Wholrsome in foods has been Energy-boosting foods in America for the Wholesomr few decades, as Wholesome fat sources and non-fat foods became the norm, sourcea we Recovery for parents told that cutting Wholrsome healthy fats out of the diet would help us get the body we want. In other parts of the world, fat has always been welcome at the table. In the U. Our bodies need fat — more specifically, they need healthy fats, and as high-fat diets like the ketogenic diet continue to gain widespread popularity, more and more people are eager to know what fats qualify as healthy.:max_bytes(150000):strip_icc()/Healthy-Fats-Food-GettyImages-1301412044-2000-8ab23a10624d42df85fa3f37d7c76a6b.jpg "Wholesome fat sources")
Wholesome fat sources -
By Ayana Underwood. By Tiffany Ayuda. By Sara Coughlin. Try it: You know what to do here. Avocado is excellent in so many shapes and forms, from simply sliced and eaten on toast or mashed into a zesty guacamole. These avocado recipes will show you plenty more creative ways to put this green fruit to work, including desserts!
and pastas. The scoop: With 21 grams of fat in a 1-oz. serving, walnuts are a fantastic source of omega-3 and omega-6 fatty acids. Try it: You can sprinkle chopped walnuts on a salad or bowl of cereal or oatmeal, mix them into a cake, or munch on them plain. The scoop: Nuts in general are packed with fat.
serving about 22 nuts and are rich in vitamin E. Try it: Raw or roasted, salted or unsalted, plain or flavored—there are a lot of great almond options at the supermarket. Enjoy a big handful on their own or in trail mix, cereal, and salads.
The scoop: If you love the flavor of nuts, but not the crunch, consider nut butters. And that includes plenty of healthy fats! Beyond peanut butter, try almond, cashew, or sunflower seed butter for a plant-based dose of creamy fat plus fiber and protein. For example, there are 16 grams of fat in two tablespoons of both PB and sunflower seed butter.
Try it: Spread 2 tablespoons on toast or eat it with fresh apple slices. Both options are simple, delicious, and nutritious. The scoop: They may be small, but all of the countless varieties of olives are rich in fat and flavor.
Just 1-oz. of green olives about 14 olives has 4 grams of fat. Try it: Olives are awesome on pizza, pasta, and salads. But they also make a great addition to a cheese plate, along with some crackers and veggies. The scoop: We all know the oil pressed from olives is a tremendous source of healthy fats.
Try it: Besides the obvious advice to cook pretty much anything with it, try drizzling olive oil over Greek yogurt with cracked pepper for a savory dip to eat with chips, pita, or crackers, or even in desserts like olive oil cake or ice cream.
Not sure which kind to buy? Check out this olive oil buying-guide. The scoop: Flaxseed is a great source of those omega-3 fatty acids and packs about 8 grams of fat per ounce. Flaxseed also contains both insoluble and soluble fiber , which are good for feeling satiated, digestive health, stabilizing blood sugar, and regular poops, as SELF has previously reported.
Try it: Sprinkle some whole or ground flaxseed on yogurt or oatmeal, scoop a spoonful into a smoothie, or put an interesting spin on a salad with a flaxseed oil-based dressing. Heck, you can even make chocolatey energy bites with this versatile little seed.
A cooked 3-oz. filet of Atlantic salmon has 11 grams of fat. Try it: Eating two servings of fish a week is a great way to your fill of healthy fats, according to the AHA.
Not sure how to cook with it? Try these 20 salmon recipes. Try it: There are lots of ways to get this fatty fish in your diet—try seared tuna steaks, tuna burgers, tuna salad on a sandwich or bed of lettuce, or tuna casserole. The scoop: A 1-oz.
portion of delicious dark chocolate boasts around 11 grams of fat , plus a bonus 2 grams of fiber. Or as a thin, delectable coating for fruit like strawberries or nuts like almonds. What is protein?
This nutrient also contributes to feelings of fullness as well as helping your muscles heal after physical exercise. portion of super-firm tofu. Wherever possible, look for brands that do fair trade and use organic cacao beans to get the most bang for your buck. Fats are an important part of the diet, but not all fats have the same effects on health.
While good fats can actually lower cholesterol levels, boost brain function and support satiety, filling up on unhealthy fats can contribute to chronic disease and weight gain. A good rule of thumb is to steer clear of highly processed fats that are pumped full of additives and unhealthy ingredients.
Refined vegetable oils, processed meats and snack foods like chips, crackers and baked goods are generally high in disease-causing, artery-clogging trans fats that should be avoided at all costs.
Conversely, the key for finding healthy fats to eat is to look for ingredients that are unprocessed and naturally high in fats. Avocados, full-fat dairy, olive oil and fatty fish are just a few foods with healthy fats that can help benefit your health.
How did fats get on the naughty list to begin with? Post-World War II, research began emerging that seemed to link foods with saturated fats, like eggs and red meat, to coronary heart disease. By the s, the American Heart Association had recommended that people reduce their fat intake, and in , the U.
Senate held a series of committee meetings on the topic. Subsequent food guidelines advocated for eating less saturated fat and more carbohydrates, triggering a war on fat.
While the guidelines called for more carbs in the form of fruits, vegetables and whole grains, what the average American understood was that carbs — any kind of carbs — were good even refined carbohydrates!
and all fat was bad. The food industry pounced, and high-carb, low-fat foods became the norm. Grocery store shelves and refrigerators were soon lined with low- and no-fat items that were packed with sugar to help enhance the flavor.
Not coincidentally, both a sugar addiction as well as an obesity epidemic in America began soon after low-fat diets became the standard recommendation. The problem? None of the studies actually linked high-fat diets to heart disease.
In fact, numerous studies have since debunked the myth, showing that dietary saturated fat is not associated with an increased risk of coronary heart disease or cardiovascular disease. Plus, subsequent studies have also found that picking the right types of fat and adding plenty of high-fat foods to your diet could actually bring some big benefits to your health.
One study in the New England Journal of Medicine found that when subjects ate either a Mediterranean diet , low-fat diet or low-carb diet, those following a high-fat, low-carb meal plan not only lost the most weight , but also drastically reduced their bad cholesterol levels.
Healthy fats can be broken down into two main categories: unsaturated fats and saturated fatty acids. Saturated fat foods include ingredients like butter, coconut oil and dairy products. Although once considered unhealthy and artery-clogging, more and more research has shown that saturated fats can be included as part of a healing diet in moderation.
Meanwhile, the official unsaturated fat definition encompasses any type of fatty acid that contains at least one double bond within the chain. These fats are further classified as either a monounsaturated fat or polyunsaturated fat based on the number of double bonds they contain.
Unlike saturated fats , the benefits of unsaturated fats have long been established. In fact, studies show that unsaturated fatty acids can help promote weight loss, reduce inflammation and lower the risk of heart disease.
When comparing saturated vs. One study in showed that replacing just 5 percent of calories from saturated fats with an equal amount from polyunsaturated or monounsaturated fatty acids resulted in a 25 percent and 15 percent reduced risk of heart disease, respectively.
However, both offer a unique set of benefits and can be included in moderation as part of a well-balanced and healthy diet. A well-balanced and nutritious diet should include a good mix of monounsaturated and polyunsaturated fats with moderate amounts of saturated fats from healthy sources as well.
These types of fat have been associated with a wide array of health benefits and can reduce your risk of chronic disease to protect and preserve your health. Trans fats are often added to foods through a process called hydrogenation, which is used to increase the flavor and texture while extending the shelf life of foods like vegetable oils.
Trans fats are typically found in highly processed fatty foods, such as crackers, cakes, donuts and pastries. Studies show that eating this unhealthy type of fat can have detrimental effects on health.
One study in the New England Journal of Medicine even reported that each 2 percent increase in calories consumed from trans fats nearly doubled the risk of coronary heart disease in women.
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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Kris Gunnars, BSc and SaVanna Shoemaker, MS, RDN, LD — Updated on June 26, Avocados Cheese Dark chocolate Whole eggs Fatty fish Nuts Chia seeds Extra virgin olive oil Full-fat yogurt Summary Certain high fat foods, including dairy products, eggs, and plants like avocados, pack important nutrients that can benefit your health.
Share on Pinterest Stocksy. Dark chocolate. Whole eggs. Fatty fish. Chia seeds. Extra virgin olive oil. Full-fat yogurt. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jun 26, Written By Kris Gunnars, SaVanna Shoemaker. Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT. Sep 29, Medically Reviewed By Imashi Fernando, MS, RDN, CDCES.
We include Anti-cancer prevention soures think are useful for our Anti-cancer prevention. If you buy through Recovery for parents on this page, soutces may earn a small commission. Healthline only shows you brands and products that we stand behind. Not all fats are created equal. Read on for even more options. Avocados are not only an excellent source of heart-healthy fats but also provide a hefty dose of fiber and essential vitamins and minerals 1.
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