Good Fat Facts
There aren’t many people who don’t enjoy the rich creamy texture and mild flavor of avocados, and now you can feel pretty good about eating them on a regular basis. Unlike most fruits (yes, that’s right, fruit) that are high in sugars and carbs, the avocado is actually extremely high in healthy fats, about 77 percent, making their fat content even higher than most animal foods.
The predominant fatty acid present in these green pear shaped fruits is oleic acid, a type of monounsaturated fat that’s also found in olive oil and has been linked to several health benefits including reduced risk of breast cancer and inflammation. Because avocados have such a mild, creamy flavor, they work well in all sorts of foods including sandwiches, spreads, with eggs for breakfast, and smashed up into a quick guacamole.
2. Whole Eggs
While whole eggs were once considered to be bad for your health because the yolks are high in cholesterol and fat. We’ve since gained a better understanding of how the body actually reacts to and uses these fats. Now whole eggs are considered a very healthy food source. A single egg contains about 212 milligrams of cholesterol which is 71 per cent of the recommended daily intake, however, studies have now shown that the type of cholesterol in eggs (for the most part) does not affect the cholesterol in our blood.
This is great news as eggs contain essentially a little bit of every nutrient we need for a healthy diet. Not only are eggs loaded with healthy fats, but are also high in protein making them a perfect food to fill you up and keep you satisfied for longer.
3. Olive Oil
There’s a lot of controversy over the many different cooking oils out there, but one thing most experts agree on is the health benefits of extra virgin olive oil. This oil is excellent for both cooking with and consuming raw and is full of heart healthy fats including oleic acid as well as vitamins E and K. It is also very high in antioxidants, which can help reduce inflammation and lower bad cholesterol.
4. Fatty Fish
Fish has always had its place in a healthy balanced diet as it’s a great source of protein and a good alternative to chicken, beef and pork. It’s also a great source of healthy fats including omega-3 fatty acids, a type of polyunsaturated fat that is good for heart, eye and joint health.
While white fish is a great source of lean protein, it’s the oil-rich fish like salmon, mackerel, trout, sardines, and herring that offer high amounts of omega-3 fatty acids. Eating these types of fish on a regular basis can help reduce your risk of heart disease, improve mental health and combat symptoms of depression and reduce the risk of dementia later in life. All this from one little fatty fish!
5. Almond Butter
Almonds and almond butter are a great source of healthy fats for your diet, and that’s just the beginning. In addition to those heart healthy monounsaturated fats, almond butter is high in protein and dietary fiber. It’s important to note, however, that not all nut butters are created equal. Some are high in added sugars and other additives, so it’s best to look for all-natural nut butters with as few ingredients as possible