When it comes to maintaining a healthy diet, it’s important to not only focus on the quantity of food you eat but also the quality. Healthy fats are an essential part of a balanced diet as they provide a range of health benefits, from supporting brain function to reducing the risk of heart disease. With so many options to choose from, it can be overwhelming to know which fats are the best for your body. To help guide you in the right direction, we’ve compiled a list of the 10 best healthy fat foods you can eat, according to Eat This Not That.
Avocado is often hailed as a nutritional powerhouse, and for good reason. They are rich in monounsaturated fats, which have been shown to improve heart health and reduce inflammation in the body. They also contain fiber, potassium, and vitamins K, C, and E. Avocados are very versatile and can be added to salads, smoothies, or eaten on their own.
Nuts such as almonds, walnuts, and cashews are a great source of healthy fats, protein, and fiber. They also contain a range of important nutrients, including vitamin E and magnesium. Nuts make for a convenient and portable snack and can be added to yogurt, oatmeal, or salads for an extra crunch.
3. Olive oil
Olive oil is a staple in the Mediterranean diet and is a great source of monounsaturated fats. It also contains antioxidants and anti-inflammatory properties. When cooking, opt for extra virgin olive oil to preserve the nutrients and flavor. Olive oil can be used as a dressing for salads or a dip for bread, as well as for cooking and baking.
4. Fatty fish
Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known for their ability to reduce the risk of heart disease and improve brain health. Aim to include fatty fish in your diet at least twice a week to reap the benefits of these healthy fats.
Flaxseeds are a great plant-based source of omega-3 fatty acids, as well as fiber and lignans, which have antioxidant properties. Add flaxseeds to smoothies, yogurt, or oatmeal for a nutritional boost.
6. Chia seeds
Chia seeds are another excellent plant-based source of omega-3 fatty acids. They are also high in fiber, protein, and various vitamins and minerals. Chia seeds can be added to smoothies, puddings, or used as a topping for yogurt and salads.
Coconut is a unique source of healthy fats, as it contains medium-chain triglycerides (MCTs) that are easily digested and utilized by the body for energy. Coconut oil, coconut milk, and unsweetened shredded coconut can all be used in cooking and baking to add a hint of tropical flavor.
8. Dark chocolate
Yes, you read that right—dark chocolate is a source of healthy fats! It contains monounsaturated fats, as well as antioxidants and flavonoids that have been linked to various health benefits, including improved heart health. Aim for dark chocolate with a high cocoa content and enjoy it in moderation.
Seeds such as pumpkin seeds, sunflower seeds, and sesame seeds are rich in healthy fats, as well as protein, fiber, and various vitamins and minerals. They can be sprinkled on salads, yogurt, or added to homemade granola for a nutritious boost.
10. Whole eggs
Eggs are a great source of healthy fats and protein, as well as important nutrients like vitamin D and choline. Opt for pasture-raised or omega-3 enriched eggs for an added nutrient boost. Enjoy eggs as part of a balanced breakfast or add them to salads or sandwiches for a quick and easy meal.
Incorporating these 10 healthy fat foods into your diet can help support overall health and well-being. While it’s important to include healthy fats in your diet, it’s also crucial to do so in moderation, as they are calorie-dense. Aim to incorporate a variety of these foods into your meals and snacks to ensure a balanced intake of healthy fats. By choosing nutrient-dense, whole foods, you can fuel your body with the healthy fats it needs to thrive.