We’ve been told for years now that fat is bad for you, but this couldn’t be further from the truth. In fact, our brains and bodies need fat to function properly. Currently, we are experiencing a major imbalance in the way we eat with too many carbohydrates and not enough healthy fats. This could lead to serious health consequences such as diabetes and heart disease. The good news is that there are plenty of ways you can get more healthy fats into your diet today!
Avocados
The great thing about avocados is that they can be added to a wide range of recipes. You can put them on top of a salad, or you can blend them up and use as a sauce for your favorite meat dish. Avocados are rich in healthy monounsaturated fat and potassium, both of which have been shown to lower blood pressure. They are also great for your skin and hair!
Nuts
Nuts are another great source of healthy fats. They are a good source of protein, fiber, and vitamins E and B6. Walnuts are a particularly great choice because they are high in omega-3 fatty acids. Studies have shown that omega-3 fatty acids can improve your heart health, cognitive function, and joint health. Be sure to enjoy nuts in moderation though, as they are high in calories.
Olive Oil
Extra virgin olive oil is one of the healthiest oils you can eat. It is high in antioxidants, which can help protect your body from disease. Olive oil is also a good source of monounsaturated fat and vitamin E. Use it to cook your favorite dishes or add it to salad dressing. It can also be used as a healthy alternative to butter when making popcorn.
Eggs
Eggs are another great source of protein, but they are also one of the best sources of healthy fats out there! They are high in vitamins D, A, B2 and B12. Eggs also have lutein and zeaxanthin in them. Which can help protect your eyes from macular degeneration. By adding eggs to your diet on a regular basis you may find that you’re getting fewer colds throughout the winter months.
Coconut Oil
Even if you don’t like the taste of coconut oil, there are plenty of reasons why you should eat it anyway! Coconut oil is high in medium chain fatty acids, which are the healthiest kind of fats. These fatty acids can help improve your cognitive function, increase your energy levels, and help you lose weight. Coconut oil is also a great choice for cooking as it is heat-resistant and doesn’t produce harmful chemicals when used at high temperatures.
Salmon
Salmon is a great source of healthy omega-3 fatty acids. These fatty acids have been shown to improve your heart health, cognitive function, and joint health. Salmon is also a good source of protein and vitamin D. Be sure to eat salmon at least twice a week to get the most benefit from its nutrients. Salmon also includes a beneficial anti-inflammatory compound called astaxanthin.
Dark Chocolate
Yes, that’s right, dark chocolate is a health food and actually provides a fair amount of healthy fat! It’s important to choose dark chocolate that is at least 70% cocoa. This type of chocolate is high in antioxidants, which can help protect your body from disease. Dark chocolate also contains minerals such as magnesium and potassium. These minerals can help improve your heart health and cognitive function. Enjoy dark chocolate in moderation though, as it does contain sugar and calories.
Yogurt
Yogurt is a good source of healthy fats. It’s also high in protein and vitamin D, which can help improve your immune function. Yogurt with live cultures may be even more beneficial as the probiotics will promote good digestive health. Just make sure to choose low-fat or non-fat yogurt if you are watching your weight.
Green Leafy Vegetables
Green leafy vegetables are another great source of healthy fats! They are full of antioxidants that can protect your body from disease. Kale is one vegetable worth mentioning specifically because it contains omega-3 fatty acids, calcium, fiber, vitamins A and C, beta carotene, zeaxanthin and lutein. These nutrients can improve your heart health, joint health, and cognitive function.
Tofu
Tofu is a vegetarian source of protein that is also high in healthy fats. It is made from soybeans, which are a good source of omega-3 fatty acids. Tofu is also a good source of magnesium, calcium, and iron. Use it in your favorite recipes to add some extra protein and healthy fat. Tofu can be added to stir-fries, soups, and salads just as easily as any meat you might normally use!
Chia Seeds
Chia seeds are a great source of protein, fiber, and omega-3 fatty acids. These seeds also have the highest amount of antioxidants out of any other food known to man! Eating them can help improve your heart health, cognitive function, reduce inflammation in the body, and help with weight loss. You don’t even need to grind or soak them with water before eating as chia seeds expand when they come into contact with liquids.
Olives
Olives are a great source of healthy fat and antioxidants. They are also high in fiber, iron, copper, manganese, calcium, vitamin E, and vitamin K. Olives contain anti-inflammatory compounds that can help keep your heart and blood vessels healthy. On top of that, they also contain oleic acid which has been shown to prevent fat accumulation in the liver and protect against obesity . Try adding olives to olive oil based salad dressing for some extra flavor.
Cod Liver Oil
If you don’t like taking large supplements but want to increase your omega-3 fatty acid levels then cod liver oil might be perfect for you! Cod liver oil is rich in vitamins A and D. These vitamins work together to improve your heart health, bone strength, and immune function. It can also help reduce symptoms of depression and other mental health disorders.
Pumpkin Seeds
Pumpkin seeds are a great source of plant based protein, fiber, and omega-3 fatty acids. They also contain minerals such as magnesium, copper, zinc, and manganese. Manganese is important in helping your body produce energy while copper helps with the production of red blood cells. Pumpkin seeds can be added to salads or eaten on their own for an easy snack with lots of healthy fat!
Conclusion
Getting enough healthy fats in your diet is important for maintaining a healthy body. There are many different ways to add healthy fats to your diet. So find what works best for you and enjoy!