Dietary fat has a bad rap, but forget what you’ve heard about its effects on the body. Studies are now showing that fat, including saturated fat, isn’t as unhealthy as we thought it would be.

What are “good” fats?

There are four main types of dietary fat in foods. Monounsaturated and polyunsaturated fats – including omega-3s – are considered good, while the consensus on saturated fats is unclear. Trans fats are considered “bad” across the board and should be avoided.

What are healthy fats? Photo courtesy of Pexels

To make it even easier, we’ve rounded up 30 of the most delicious foods with healthy fats:

Nuts and seeds: Walnuts, almonds, macadamia nuts, peanut butter, chia seeds, flax seeds, butternuts, sunflowers

Cheese and dairy products: Full fat yogurt, parmesan, butter, ghee

Fatty fish: Salmon, trout, mackerel, sardine, herring

Healthy oils: Olive oil, rapeseed oil, coconut oil, soybean oil

Vegetables: Brussels sprouts, kale, spinach, watercress

Extras: Avocado, dark chocolate, whole eggs, olives, coconuts

Why Eat Healthy Fats?

Regardless of what you think you know, eating some foods high in fat and calories can actually lead to weight loss. According to a meta-analysis of 16 studies published in the European Journal of Nutrition, consumption of whole milk dairy products has been linked to lower body fat and lower obesity. Another study shows that people who eat avocados tend to weigh less and have less belly fat than those who don’t.

In addition, eating foods with healthy fats can make you feel full longer because it takes longer to digest and they are also filled with the necessary nutrients.

As Medical Daily has reported, a high-fat Mediterranean diet with no restrictions on fat intake could lower the risk of breast cancer, diabetes and cardiovascular problems compared to other diets.

What are omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fats that are necessary for human health, but the body cannot make them on its own. These fatty acids can prevent and reduce symptoms of depression, ADHD, and bipolar disorder, and also protect against memory loss and dementia

Historically, populations around the world who consume the most omega-3 foods – like people in Okinawa, Japan – live longer and healthier lives. These fats also appear to reduce the risk of coronary artery disease.

How can I incorporate healthy fats into my diet?

If you don’t want to eat fish, try omega-3 and fish oil supplements.

Also, avoid eating red meat. Free-range chicken, eggs, fish, and vegetarian recipes are good substitutes. If you eat meat and poultry, try roasting, grilling, or slow cooking rather than frying it.


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