When you think about foods 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. So here's a list of the best sources for your daily dose of healthy fats:
Avocado
Avocados are one of the best sources of healthy fats and are 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 reduces 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 and nearly 10% of your daily dose of potassium. In addition, the high fiber content in avocados can help you feel full longer, aid in weight loss, reduce blood sugar levels, and lower cholesterol.
Salmon
Salmon is a great omega-3 fatty acids, protein, vitamin D, and B12 source. Omega-3s are important for heart health and brain function. In addition, 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 (1). 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 (2).
Almonds
Almonds are a great source of healthy fats, fiber, and protein. They're also rich in vitamin E, magnesium, and calcium. Plus, they contain iron and zinc! So 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.
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).
Pumpkin seeds
Pumpkin seeds are a good source of protein, zinc, and magnesium. 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! Enjoy them plain, or sprinkle some cinnamon for an extra flavor boost.
Hazelnuts or filberts
Hazelnuts are high in healthy fats, as well as protein and fiber. According to the Harvard School of Public Health, 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.
Flaxseed oil
Flaxseed oil is a good source of healthy fats and other nutrients but 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 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.
According to Mayo Clinic, you should avoid consuming more than two tablespoons per day if you're trying to lose 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).
Walnuts
Walnuts are a good source of omega-3 fatty acids, which are important 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 with other nuts and seeds.
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 and those with allergies to wheat or other grains. In addition, due to their high fiber content, these little seeds are known to help keep you feeling full longer than other foods, 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!
Hemp seeds and hemp protein powder
Hemp seeds are a great source of protein and omega-3 and six fatty acids. They're also packed with fiber, which helps keep your digestive system healthy.
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 is important in many bodily functions, including muscle contraction, blood clotting, and nerve conduction. Hemp protein powder has a nutty flavor that works well in berries or cacao powder shakes. You can also add it to granola or oatmeal for breakfast!
Dark chocolate (60-70% cocoa)
Dark chocolate, made from cocoa beans, contains high levels of antioxidants. Dark chocolate also is 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.
Takeaway:
To summarize, here are the top 12 foods that are high in healthy fats:
● Avocados - These creamy fruits contain about 20 grams of monounsaturated fat per 100 grams (about 1/5 of an avocado).
● Cheese - A single slice of cheddar cheese contains about 9 grams of saturated fat but is also rich in calcium and protein.
● Dark chocolate - An ounce of dark chocolate has about 6 grams of saturated fat and 5 grams of fiber, which can help lower your LDL cholesterol levels while keeping you full longer than other foods with similar calorie counts would do on their own!
Conclusion
The bottom line is that many foods are high in healthy fats. If you want to add more of these foods to your diet, try some of the ones listed above! They are all nutritious, delicious, and easy to incorporate into your daily meal-planning routine.
