Back in the day, we were told to avoid fat like the plague. This led to the popularity of processed, low-fat foods that we thought were great for health. And we ate them by the barrel full.
Fast forward a couple of decades, and we’ve got a whole new outlook on fats. That’s because we now know that eating right includes eating the right kinds of fats.
According to the Mayo Clinic, there are two types of unhealthy fats: saturated and trans fats. Saturated fats raise “bad cholesterol” levels and the risk of Type 2 diabetes and are found in some animal products. Trans fats are another unhealthy type of fat. These “bad” fats are added to processed foods by way of partial hydrogenation.
There are also three really good, heart-healthy types of fats: monounsaturated fatty acids, omega-3s and polyunsaturated fatty acids. They’re found in foods like fish, certain oils, nuts and seeds.
So just what are we trying to say here?
When it comes to being healthy, you’ve got to learn which foods contain the types of fats you need. And adding these fats to your diet can be both fun and easy.
So just which high-fat foods are actually good for you? Here are nine great easy-to-add options.
- Almonds
Almonds and good health are a well-known pair. That’s because almonds are filled with nutrition. According to Authority Nutrition, almonds are an antioxidant powerhouse. These important elements of health neutralize free radicals, which are associated with age. In addition, almonds are rich in vitamin E, which may lower the risk of cancer and even Alzheimer’s disease. Almonds are also said to lower blood pressure and cholesterol, making them great when it comes to heart health.
- Dark Chocolate
- Whole Eggs
- Extra-Virgin Olive Oil
Who said a chocolate fix has to be bad? According to Shape, cocoa beans contain a number of vitamins including: vitamin A, B and E. They also contain calcium, iron and potassium. Plus, cocoa beans are rich in an antioxidant called theobromine. This health warrior reduces both inflammation and blood pressure.
Times have changed when it comes to what health experts have to say about eggs. According to Web MD, eggs are an excellent source of protein and are packed with vitamins, minerals and iron.
Plus, they’re great for the eyes. That’s because eggs contain the carotenoids lutein and zeaxanthin. Both of these carotenoids have been shown to decrease the risk of age-related macular degeneration.
According to Authority Nutrition, extra-virgin olive oil is pretty amazing when it comes to reducing inflammation. Chronic inflammation has been linked to health concerns such as cardiovascular disease, metabolic syndrome, diabetes and cancer (among other conditions).
One reason for this is the oleic acid that olive oil contains. This is the main fatty acid found in olive oil, and oleocanthal is one of the main ingredients. This anti-inflammatory agent has been compared to ibuprofen in terms of how it affects the body. Plus, olive oil in general has been said to affect the expression of inflammation-promoting genes.
- Avocados
- Salmon
- Walnuts
- Chia Seeds
- Coconut Oil
There’s a reason why health enthusiasts love avocado. Avocados contain monounsaturated fats, which are great for your heart. These are the “good fats” that doctors encourage us to eat. According to the Mayo Clinic, research shows that foods containing monounsaturated fatty acids are linked to better cholesterol levels.
Plus, avocado is a great way to obtain potassium. Potassium is an electrolyte the body needs to function. According to Authority Nutrition, avocados actually have more potassium than bananas, with three and a half ounces of avocado containing 14 percent of the amount you need daily.
Salmon is often revered for its heart-healthy benefits. According to the George Mateljan Foundation, salmon is rich in omega-3 fatty acids. Omega-3s are thought to help protect the body against heart disease and stroke.
Salmon also protects immunity by being rich in vitamin D. This is particularly helpful when it comes to upper respiratory infections. According to Fox News, researchers at Massachusetts General Hospital found that low levels of vitamin D may be linked to an increased risk of upper respiratory infections, making it important to find ways to obtain this necessary nutrient when it comes to fighting these type of illnesses.
It’s no secret that walnuts are great for the heart. But did you know that walnuts can reduce the risk of cancer as well?
According to the George Mateljan Foundation, the antioxidants and anti-inflammatory agents found in walnuts may protect the body from cancer. This is because walnuts have antioxidant properties, which are great for reducing the risk of chronic oxidative stress. In addition, walnuts reduce inflammation in the body. Specifically, walnuts have been shown to be beneficial when it comes to prostate and breast cancer.
Chia seeds have recently gained the spotlight of those in the health industry. According to Authority Nutrition, just an ounce of chia seeds is filled with nine grams of fat, much of which comes in the form of omega-3 fatty acids. These seeds have been shown potentially to lower blood pressure and reduce inflammation in the body. Further, chia seeds are packed with fiber, making them a key to digestive function.
One of the coolest things about coconut oil is that it may promote weight loss. According to Organic Facts, the short- and medium-chain fatty acids found in coconut oil may aid weight loss. In fact, evidence has shown that coconut oil is great for that dreaded tummy bulge. Coconut oil is said to be good for the immune system. It can even help to fight bacteria due to its natural antibacterial properties.