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!