When you think about the foods that are high in healthy fats, you probably think of avocados. But what if I told you there are so many other foods that are higher in good fat? That's right, many of them don't even look like they're a good source of this nutrient. Here's a list of the best sources for your daily dose of healthy fats:
Avocado: A Food High in Healthy Fats
Avocados are one of the best sources of healthy dietary fat, and they’re also rich in monounsaturated fats. Avocado oil is particularly beneficial because it contains more oleic acid than other oils. This type of fat can help lower LDL cholesterol and triglycerides while raising HDL (good) cholesterol levels. It also helps to keep your heart healthy by keeping blood vessels flexible, which lowers the risk of atherosclerosis (hardening).
In addition to being high in monounsaturated fats, avocados contain folate–a B vitamin that plays an important role in brain development during pregnancy–as well as vitamins K, E and C; potassium; magnesium; iron; zinc; copper; calcium–plus fiber!
Avocados are also a good source of vitamin E, which helps protect against heart disease and cancer. A single avocado delivers about 20% of your daily value for vitamin E as well as nearly 10% of your daily dose of potassium. The high fiber content in avocados can help you feel full longer, aid in weight loss, reduce blood sugar levels and lower cholesterol.
What is an Avocado?
An avocado is a nutrient-rich fruit that belongs to the berry family. Native to the Americas, specifically the regions between southern Mexico and Central America, avocados have been a staple food in many cultures for thousands of years. Evidence of their cultivation dates back to ancient Mesoamerican civilizations, where they were highly valued for their rich, creamy texture and numerous health benefits. Today, avocados are grown in many parts of the world and have become a popular ingredient in a variety of cuisines, from guacamole in Mexican dishes to avocado toast in modern brunch menus.
Definition and Origin
Avocado Nutrition Facts
Avocados are a powerhouse of essential vitamins and minerals, making them a nutrient-dense addition to any diet. One medium-sized avocado provides:
-
Vitamin C: 10% of the Daily Value (DV)
-
Vitamin E: 10% of the DV
-
Vitamin K: 26% of the DV
-
Folate: 20% of the DV
-
Potassium: 14% of the DV
-
Manganese: 11% of the DV
-
Copper: 10% of the DV
-
Phosphorus: 8% of the DV
-
Magnesium: 8% of the DV
In addition to these vitamins and minerals, avocados are an excellent source of healthy fats, including monounsaturated and polyunsaturated fats. These fats are essential for maintaining heart health and can help lower LDL cholesterol levels, making avocados a heart-friendly food choice.
Vitamins and Minerals
1. Health Benefits of Avocados
Avocados offer a multitude of health benefits, particularly when it comes to heart health and cholesterol management. The monounsaturated and polyunsaturated fats found in avocados can help:
-
Lower LDL cholesterol levels: Studies have shown that avocados can reduce LDL cholesterol levels by up to 10%, which is crucial for reducing the risk of heart disease.
-
Increase HDL cholesterol levels: Avocados can also boost HDL cholesterol levels, helping to remove excess cholesterol from the bloodstream and further lowering the risk of heart disease.
-
Reduce triglycerides: The healthy fats in avocados have been shown to lower triglyceride levels, another important factor in heart health.
-
Improve blood lipid profiles: By improving the ratio of LDL to HDL cholesterol, avocados contribute to a healthier blood lipid profile.
Incorporating avocados into a balanced diet provides a range of essential vitamins, minerals, and healthy fats that support heart health and reduce the risk of chronic diseases. Whether enjoyed in salads, smoothies, or as a spread, avocados are a delicious and nutritious way to enhance your overall health.
Heart Health and Cholesterol
2. Salmon and Omega 3 Fatty Acids
Salmon is a great source of omega-3 fatty acids, making it one of the best fatty fish for heart health and brain function. Omega-3s are important for heart health and brain function. They can reduce inflammation in the body, which can help with arthritis pain. Salmon also contains selenium–an antioxidant that helps fight cancer.
Salmon is an excellent source of calcium because it’s low in saturated fat and high in protein, which makes it easier for your body to absorb the calcium from its bones. If you’re worried about eating fish because of mercury levels in seafood, don’t worry about eating salmon: it has only trace amounts compared to other types of fish.
Salmon is also a great source of vitamin B12. Vitamin B12 helps boost your energy levels by supporting your nervous system, which can help you feel more awake throughout the day.
3. Almonds and Monounsaturated and Polyunsaturated Fats
Almonds are a great source of healthy fats, making them one of the best high fat foods to include in your diet. They’re also rich in vitamin E, magnesium and calcium. Plus they contain iron and zinc! Almonds are a good choice for snacking on if you want to boost your energy levels throughout the day or enjoy something sweet at night before bedtime.
4. Pumpkin Seeds
Pumpkin seeds are a good source of protein, zinc, magnesium, and essential fatty acids. They also contain iron, copper, vitamin E, vitamin C, and manganese.
Almonds are a great snack to eat while on the go. They’re convenient and easy to carry in your purse or pocket. Plus they’re delicious! You can enjoy them plain or sprinkle some cinnamon on top for an extra flavor boost.
5. Hazelnuts or Filberts
Hazelnuts are high in healthy fats, making them one of the best healthy high fat foods to include in your diet. A handful of almonds a day can help you lose weight. Almonds also provide calcium, magnesium, iron and zinc–all important nutrients for good health. In addition to providing these nutrients naturally (without added sugar), they’re also a good source of vitamin E–another essential nutrient that promotes heart health and helps your body fight off free radicals that can cause damage to cells in your body.
6. Flaxseed Oil and Healthy Fats
Flaxseed oil is a good source of healthy fats and other nutrients, making it one of the best vegetable oils to include in your diet. However, it can also be high in calories. You can use flaxseed oil as a salad dressing or drizzle it on top of cooked veggies. Since this type of oil has a strong flavor, you may want to try mixing it with another type of liquid before adding it to your food so that the taste isn’t overpowering.
You should avoid consuming more than two tablespoons per day if you’re trying to lose weight or maintain your current weight. Flaxseed oil contains omega-3 fatty acids–which are beneficial for heart health–but too much will increase inflammation throughout the body (and not just where you want).
7. Walnuts
Walnuts are a good source of omega-3 fatty acids, making them one of the best high fat foods for heart health. They also contain antioxidants and the amino acid arginine, which may promote blood flow and help protect against heart disease.
The best way to enjoy walnuts is raw or dry roasted in small amounts as part of a healthy diet that includes other nuts and seeds.
8. Chia Seeds
Chia seeds are a great source of omega-3 fatty acids, which can help lower your risk for heart disease and improve brain health. They’re also packed with protein: one ounce (28 grams) contains 6 grams of protein, which is more than an egg!
Chia seeds are gluten-free and don’t contain any dairy or animal products, so they’re suitable for those who follow vegan diets as well as those who have allergies to wheat or other grains. Due to their high fiber content, these little seeds are known to help keep you feeling full longer than other foods do–making them perfect for weight loss programs. You can add them to smoothies or sprinkle them over cereal or yogurt; they’ll provide an extra boost of nutrition without changing the taste too much! Unlike trans fats, which are harmful to your health, the omega-3 fatty acids in chia seeds provide numerous health benefits.
9. Hemp Seeds and Hemp Protein Powder
Hemp seeds are a great source of protein and omega 3 and 6 fatty acids. They’re also packed with fiber, which helps keep your digestive system healthy. Unlike trans fat, which is harmful to your health, the omega-3 and 6 fatty acids in hemp seeds provide numerous health benefits.
Hemp protein powder contains all the same nutrients as hemp seeds, but it’s easier to digest because it’s been ground up into powder form. You can add it to smoothies or drinks for an extra boost of nutrition!
Hemp protein powder is also a good source of magnesium, which helps keep your heart healthy. Magnesium plays an important role in many bodily functions, including muscle contraction, blood clotting and nerve conduction. Hemp protein powder has a nutty flavour that works well in shakes with berries or cacao powder. You can also add it to granola or oatmeal for breakfast!
10. Dark Chocolate (60-70% cocoa)
Dark chocolate, which is made from cocoa beans, contains high levels of antioxidants. Dark chocolate also has been found to be good for your heart and may lower blood pressure. Eating dark chocolate can also help you lose weight as it contains fewer calories than milk or white chocolate. In addition to dark chocolate, incorporating other sources of healthy fats like olive oil into your diet can further enhance heart health.
11. Olive Oil: Liquid Gold for Your Heart
Extra virgin olive oil is a staple in the Mediterranean diet and a top source of monounsaturated fats. It also contains:
-
Antioxidants: Protect against cell damage.
-
Oleic Acid: Reduces inflammation and supports heart health.
Quick Tip: Use olive oil in salad dressings, drizzle over cooked vegetables, or dip fresh bread in it for a simple, delicious treat.
12. Full-Fat Yogurt: A Creamy Source of Healthy Fats
Full-fat yogurt is rich in healthy fats and probiotics, which promote gut health. It’s also a good source of:
-
Calcium: Supports bone health.
-
Protein: Essential for muscle repair and growth.
Quick Tip: Pair full-fat yogurt with fresh fruit and a sprinkle of chia seeds for a balanced breakfast.
Conclusion and Health Benefits
The bottom line is that there are many high fat foods that are high in healthy fats. If you’re looking to add more of these types of foods into your diet, try some of the ones listed above! They are all nutritious, delicious and easy to incorporate into your daily meal planning routine.
