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Why do we need fats? -

We need fats for a number of physiological processes in our bodies, including the absorption of nutrients, brain function, and hormone production. But not all fats are created equal.

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Unhealthy fats -

Most saturated fats, when consumed in excess, can increase the risk of cardiovascular disease, among other health conditions.

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Unhealthy fats -

Trans fats are considered to be the worst type of fat you can consume. These hydrogenated fats can be found in many processed foods, including fried, frozen, and baked goods. Some margarines, as well as packaged snacks and fast food in general, also contain trans fats.

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So, which fats are healthy? -

Generally speaking, when we talk about healthy fats we are referring to both monounsaturated (MUFAs) and polyunsaturated fats (PUFAs).

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Polyunsaturated fatty acids -

When it comes to PUFAs, omega-3 and omega-6 fatty acids are the most popular, and indeed a healthy ration between them is the goal.

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Omega-3 vs. omega-6 -

Most of us do get enough omega-3 nor omega-6. While both fatty acids are important, this ratio is important to prevent a number of conditions and reduce inflammation in the body.

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Examples -

Now, let’s take a look at some food sources of healthy fats you can include in your diet.

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Fatty fish -

Fatty fish such as salmon, sardines, and mackerel are packed with omega-3 fatty acids.

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Fatty fish -

Tuna, herring, and trout are also great options when it comes to adding healthy fats to your diet. Not to mention that all of these are excellent sources of protein.

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Chia seeds -

Chia seeds are a great way to increase your alpha-linolenic acid intake. A 1 oz (28.35 g) serving contains 8.5 g of fat.

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Chia seeds -

These small seeds are also packed with protein, complex carbs, antioxidants, and B vitamins, as well as magnesium and calcium.

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Olive oil -

One of the world’s most famous oils is also one of the healthiest (particularly extra virgin olive oil). Rich in monounsaturated fatty acids, olive oil may even help reduce the risk of cardiovascular disease.

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Olive oil -

Olive oil is also packed with vitamin E, vitamin K, and antioxidants, making it a healthy addition to your diet.

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Olives -

Olives are a great snack that are packed with monounsaturated fatty acids, including oleic acid, which may help maintain healthy blood pressure and cholesterol levels.

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Olives -

Olives also contain a compound called oleuropein, which may be helpful in preventing diabetes.

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Avocado -

Avocado’s popularity has increased in recent years, and for very good reason. Not only are they packed with monounsaturated fats, avocados are also rich in potassium and fiber.

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Avocado -

Avocado is also an excellent source of vitamin E, vitamin K, and the antioxidants lutein and zeaxanthin.

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Greek yogurt -

This full-fat natural yogurt is low in sugar (unless you buy flavored options) and contains saturated, monounsaturated, and polyunsaturated fats.

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Greek yogurt -

Being a fermented product, it’s teeming with living bacteria that are beneficial for your gut health.

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Eggs -

Egg yolks, in particular, have a bad rep because they are high in cholesterol. But a 2018 study has found that the daily consumption of one egg was actually linked to a lower risk in cardiovascular disease.

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Eggs -

Plus, eggs are an excellent source of protein, zinc, calcium, and B vitamins. Eggs are also rich in vitamins A, D, E, and K.

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Tofu -

Rich in both monounsaturated and polyunsaturated fats, this plant-based food is a great option to add to your diet.

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Tofu -

It’s also worth mentioning that tofu is an excellent source of protein and calcium, and it’s pretty low in calories.

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Flaxseed -

Boasting great amounts of lignans (antioxidants) and fatty acids phytosterols and omega-3, flaxseeds are also a great choice when it comes to foods rich in healthy fats.

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Flaxseed -

Flax is also rich in fiber and magnesium. In general, the properties of flaxseeds have been found to be good for cardiovascular health.

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Nuts -

Nuts in general are excellent sources of healthy fats, as well as being rich in protein and fiber. Nuts are also rich in a number of vitamins, minerals, phytosterols, and antioxidants.

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Nut and seed butters -

Peanut butter lovers will be happy to learn their favorite spread is a good source of healthy fats. These butters are rich in monounsaturated and polyunsaturated fats, but, it should be noted, very high in calories.

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Dark chocolate -

This is great news for many of us, but aim for those above 70% in cocoa percentage. In addition to fats, dark chocolate is also rich in flavonoid antioxidants.

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Kiwi -

This may seem like an odd entry on this list, but the little black seeds in kiwis actually contain essential fatty acids. Add that to the high amounts of fiber and vitamin C, and you have a great fruit to add to your diet.

Sources: (Medical News Today) (Health Digest) (Heart) 

See also: The world's tastiest bread

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