10 Foods with Healthy Fats

Fat is a word seen as synonymous with unhealthy foods and an inactive lifestyle. But some fats are actually very healthy, and essential to a well-balanced diet. It’s all about choosing certain types of foods, and if you pick the right ones you can ensure your body is getting everything it needs.

One of the most common mistakes people make when embarking on a long term diet change is cutting out fats. It is something that is especially prevalent in low-carb diets, but the thing is, cutting out carbs AND fats leaves you with very little to run on – resulting in feelings of hunger and irritability.

There is also a distinction to be made between healthy and unhealthy fats – not all fats are equal! Most fat is good for you in small amounts, as it provides essential fatty acids required by the body. However, there are some fats, such as saturated fats and trans fats, which raise cholesterol and clog the arteries.

The following ten foods are all great sources of healthy fat, and including them in your diet can ensure you are getting what your body needs to stay on top form.

Oily Fish

Oily fish, such as salmon and mackerel, are all rich in good fats that can help keep your brain and cardiovascular system running like a well-oiled machine. Of all the fats, oily fish tends to be very high in omega-3 fatty acids, which can be pretty hard to come by.

Avocado

Avocado is a rich and creamy savoury fruit brimming with goodness and fatty acids. It can help keep your heart healthy, treat osteoporosis and even increase the amount of other nutrients your gut can absorb. It’s a total win-win!

Olive Oil

Olive oil is great for using as a salad dressing and cooking oil. It is featured heavily in the Mediterranean diet, and helps keep both your skin and internal organs in tip-top condition.

Nuts

Pretty much every nut out there is full of the essential fatty acids your body craves. Just keep in mind that many nuts come coated in flavouring, such as salt – which is not so good for you.

Seeds

Much like nuts, seeds can be a great way of getting the essential fats you need. Things like pumpkin seeds and sunflower seeds are best, and come with a whole array of other essential and healthy nutrients.

Vegetables

That’s right! Vegetables are not normally something associated with fat, but some of them, such as kale and spinach contain healthy fatty acids, including omega-3 – although nowhere near as much as oily fish.

Flaxseed

Flaxseed is a great source of skin boosting fatty acids that help keep skin looking young and fresh. It is also a great source of fibre – keeping the gut healthy.

Egg

Eggs are a great natural source of healthy fats, and some are now even enriched with extra omega-3!

Beans

No matter the type, beans are a rich source of healthy fats - most are even full of omega-3. Try including a few more in your salads and cooking.

Fortified foods

It is possible to buy a lot of fortified foods these days, such as breads and cereals. The great majority of them are fortified with healthy fats to help the body wake up firing on all cylinders.

With these foods you should be able to orchestrate a diet rich in healthy fats – keeping your mind and body running efficiently and smoothly. However, it is important to remember that although healthy, it is still fat, and it should be enjoyed in balance and moderation. Just make sure not to cut it out of your life completely!