When dealing with fats, one should tread the line carefully. Sure, too much fat can ruin your health and give you cardiovascular diseases. On the other hand, fat deficiency can bring other neurological complications. For this very reason, one should pay attention to the kind of fat they are including in their diet.
Fats are of two kinds – the good fat and the bad fat. When it is wise to avoid fried foods and pastries that are high in saturated fat, it is important to consume unsaturated fats that can be found in nuts, fish, etc.
In this article, we bring you some foods that have good fats and can boost your health.
Avocado tops our list for all the obvious reasons. Considered a superfood, avocado is bestowed with healthy fats. According to a study published in the Journal of American Heart Association, avocado predominantly contains monounsaturated fat and it has the ability to lower bad cholesterol .
Also, being rich in potassium and fibre, avocados results in better satiety and ultimately less calorie consumption. This consequently leads to reduced belly fat as well as healthy weight loss.
Eggs are an inexpensive and easy source of protein and considered to be a healthy food for breakfast. Though egg yolk contains some cholesterol, it is also packed with important nutrients.
Whole eggs are also a good source of choline, an important B vitamin that helps regulate the brain, nervous system and cardiovascular system.
According to a study published in the British Medical Journal, it was seen that the regular consumption of eggs is directly related to lower risks of CVDs and associated complications like haemorrhagic stroke and Ischaemia .
Nuts such as almonds, walnuts, and pistachios are good for your heart as they are rich in healthy fats. Almonds are the richest in vitamin E.
Another important nut is walnut which is a rich source of omega-3 and omega-6 fatty acids, protein and even, polyphenols. According to a review published in the Journal of Nutrition, these polyphenolic compounds in walnuts helps in diminishing the oxidants and inflammatory responses which improves the nerve signalling and neurogenesis .
Similarly, pistachios have lutein and carotenoids which are important for eye health. These are one of the nuts that has the lowest fat content. This is one of the best healthy fat foods.
Research shows that people who eat nuts are generally thinner, less likely to develop diabetes and have a reduced risk of heart disease.
4. Fatty fish
The term “fatty fish” may sound scary, but actually, these are the healthiest and most delicious foods from the sea.
Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids.
They are important for maintaining good heart health. They don’t contain the bad saturated fat you find in most meats.
To get healthy fats and omega-3 fatty acid, the Harvard School of Public Health suggests at least two servings weekly, including one oily fish, of lake herring, lake trout, mackerel, salmon, sardines or tuna .
It is a general assumption that cheese contains bad fats. On the contrary, it is very nutritious and healthy. It is rich in calcium, protein, vitamin B12 and phosphorus.
Have cheeses like goat cheese, Gouda cheese and cottage cheese in your diet. It adds flavour to your meal and satiates your hunger.
In fact, you can opt with low-fat cheeses like mozzarella, feta cheese, and reduced-fat cheese, which are healthier and nutritious.
6. Dark chocolate
Dark chocolate is an excellent source of antioxidants and flavonols. But unlike the common belief, it is also a rich source of healthy fats.
The cocoa butter in dark chocolate has an equal amount of oleic acid, palmitic acid, and stearic acid. Oleic acid is a monounsaturated fatty acid, which is heart-friendly.
Also, the stearic acid is proven to lower LDL cholesterol level, a ratio of total cholesterol to HDL cholesterol while keeping the HDL cholesterol level constant .
Moreover, dark chocolate is rich in iron, copper, and magnesium. However, moderation is the key. Have a small piece of dark chocolate every day to ensure that your sweet cravings are met and you get an as tiny amount of healthy fat.
7. Chia Seeds
Apart from the high content of fibre and high-quality protein, chia seeds are an excellent source of omega-3 fatty acids. Sixty per cent of oil from chia seeds has a healthy combination of linoleic acid and alpha-linolenic (ALA) acid .
Due to this, chia seeds are beneficial for a healthy heart, preventing inflammation, blood clots, hypertension, etc.
8. Butter prepared from the farm milk
Although butter is wholly composed of fats, it is important to add butter in your diet. Butter extracted from pure milk is rich in vitamin A, K2 and has healthy good fats.
All the aforementioned nutrients are important in maintaining good health. Do not feel guilty about spreading some little butter on your toast in the morning.
9. Peanut butter
Nut butter fats are among the fats that are good for health and this includes peanut butter as well.
It is a proven fact that peanut butter has unsaturated to saturated fat proportion equivalent to that of olive oil. One serving of peanut butter has around 12.3 grams of unsaturated fatty acids  which are mainly MUFA in nature.
This healthy fat profile helps in reducing the complications of chronic diseases like CVDs, hypertension, diabetes, inflammation and oxidative stress.
You can also opt for cashew or almond butter. All of these kinds of butter are rich in protein and fibre.
It is apparent that fats consumed through wholesome foods are very good and healthy. These fats are not processed and good for the nourishment of the body. Consuming them regularly will also keep your body energized.
1.What are healthy fat foods?
Some of the foods that have healthy fats are fish, avocado, nuts, whole eggs, olive oil, coconut oil etc.
2.Is peanut butter a healthy fat?
Eating a moderate amount homemade pure peanut butter is good for health even though it has high calorie content. Whole peanuts are great for weight loss since it has good fats.
3.Do good fats make you fat?
Eating anything in moderation is the key for wellness. Eating too much of good fats can also lead to weight gain.
4.What are the health benefits of healthy fats?
Healthy fats play a key role in promoting the normal functions of the nervous system and brain. It reduces inflammation and supports heart health.