Fat is essential for good health, but some fats are better than others. Here are some of the best healthy fat foods to add to your shopping list.
It’s not 1996 anymore, and fat isn’t the enemy — so it’s time to embrace healthy fat foods. These foods are whole food sources of good-for-you fats like monounsaturated fat and omega-3 fat. They also all happen to be delicious.
Here are seven of the healthiest fatty foods you can include in your diet.
Are good fats healthy?
Good fats, as the word “good” implies, are totes healthy. In fact, your body needs these fats.
Fat plays an important role in several vital processes, like transporting nutrients into the bloodstream, developing brain structures, and synthesizing hormones.
Some of the healthiest types of fat in our diets include:
Evensaturated fat, which was formerly blamed for heart disease, doesn’t seemnearly as harmfulas we once thought — and it may even be harmless. Many foods that are rich in saturated fat — like beef, eggs, and coconuts — are loaded with good-for-you nutrients. Translation: eat that steak, friend!
Good fats vs. bad fats
However, although we are much more pro-fat these days, not all fats deserve our admiration. Here are some “bad fats” that you’ll want to limit in your diet:
The oils highest in these fats areaffectionatelycalled “industrial seed oils.” These include oils like soybean, canola, safflower, sunflower, corn, and peanut oil.
These oils are highly processed andextremely unstable, making them prone to oxidative damage — especially if they’re used repeatedly for frying. Like in — ding ding ding, you guessed it — nearly every restaurant ever.
What about cholesterol?
So what’s the deal with cholesterol? Should we avoid it?
Not quite.
Research shows thatdietary cholesteroldoesn’t seem to impact heart disease risk all that much.
And considering oursex hormoneslike testosterone and estrogen are made from cholesterol, it may be good for us — at least in moderate quantities.
Still, dietary cholesterol may contribute to your blood cholesterol levels. Here are some things to consider about these levels.
Your low-density lipoprotein (LDL) cholesterol — or “bad” cholesterol — can betwo sizes: small and dense, or large and fluffy. The small and dense stuff puts you at an increased risk of heart disease, but the fluffy stuff appears to be harmless.
High-density lipoprotein (HDL) cholesterol is your“good” cholesterol. The higher this number is, the better.
Finally, you may also want to know your triglyceride level. Triglycerides are a type of fat found in your blood, and high triglycerides represent an increased heart disease risk. Having both a low triglyceride level and a high HDL cholesterol level can be an indicator ofgood heart health, though.
If you have concerns about cholesterol, be sure to speak with your healthcare provider.
7 healthy fat foods
Here are seven healthy fat foods to add to your diet stat.
1. Avocado
Avocadois the quintessential “good fat.”
It’s loaded with monounsaturated fats, the same healthy fats found in olive oil. These fats may help improve heart health and reduce inflammation.
One201-gram avocadocontains 20 grams of monounsaturated fat and 30 total grams of fat. In addition,avocadosare loaded with potassium and fiber — making them one of theabsolute best foodsto supportheart health.Eat up!
2. Olive oil
Olive oil, the star of the Mediterranean diet, is a perennial favoritefor a reason. Olives are full of monounsaturated fats calledoleic acid, soolive oilis a concentrated source of this healthy compound. Oleic acid has been linked to better heart health, lower blood pressure, better metabolic health, and reduced inflammation.
A tablespoon ofolive oilpacks 10 grams of monounsaturated fat and 14 grams of total fat per serving.
So go ahead — drizzle a little on everything.
Salmonis one of thehealthiest fishyou can eat, thanks to itshefty doseof protein and omega-3 fats.
Omega-3 fatshelp reduce inflammation, optimize heart health, and boost brain health. They are key for brain development, which is why it’s important toget enoughif you’re pregnant.
Onelarge (210-gram) filletcontains nearly 2 grams of omega-3 fat, along with 39 grams of total fat and a whopping 53 grams of protein.
4. Flax seeds
Nuts and seedsare also excellent source of healthy fats, and some even contain omega-3s. Flax seeds are one of these, making them an ideal choice for people on vegan diets or people who don’t eat fish.
They can be used in baking, mixed into smoothies, or used as a topping for anything — sweet or savory. They have a very mild nutty flavor that works with almost any kind of food.
One tablespoon offlax seedcontains 2 grams of alpha-linolenic acid (plant-based omega-3), and 4 grams of total fat. It’s also rich in fiber and protein.
5. Dark chocolate
Here’s some good news:dark chocolateis a member of the healthy fat club. With a few caveats.
The stuff that’s loaded with sugar probably won’t benefit you (other than emotionally, which — you know — is also important), but chocolates that are 70% or more cocoa contain loads of healthymonounsaturated fatswithout a lot of extra sugar.
A30-gram servingof 70% dark chocolate contains 14 grams of fat, and dark chocolate is also full of fiber and good-for-you antioxidants.
FYI: One square of dark chocolate a day should do the trick. The calls and sugar can add up quickly.
If you can eat dairy, yogurt is a primo food to include in your routine. Healthy fat, protein, AND probiotics?? Count us in. For all the benefits, make sure you go for the plain, full-fatGreek yogurt.
Research shows thathigh-fat dairy(like full-fat yogurts and cheeses) may be better for metabolic health than low-fat dairy, thanks to a type of fat called conjugated linoleic acid. Low-fat dairy products tend to be higher in sugar, too.
One cup ofplain, full-fat Greek yogurtcontains 5 grams of fat, along with 9 grams of protein and only 4 grams of carbohydrates. Sweeten it with a drizzle of honey and some fresh berries, and up the fullness factor with nuts and seeds.
Rounding out our list iseggs, one of the most controversial foods of all time. But don’t listen to the naysayers: eggs are, and have always been,great for you.
They contain whole food saturated fats and cholesterol in the yolk, but it comes packaged withcholine— a nutrient that is necessary for proper brain and nervous system function.
Onelarge eggcontains about five grams of fat.
Fat, bad? Nope — not all of them, anyway. Monounsaturated fats and omega-3s are great for you, and even saturated fat isn’t the evil villain we once thought. However, you do want to steer clear of trans fats and excessive omega-6s found in vegetable oils. Some of the top healthy fat foods include avocado, olive oil, salmon, flax seeds, dark chocolate, yogurt, and eggs.
