Top 8 Foods with Healthy Fat

Although dietary fat was once shunned and thought to be a major cause of heart disease, researchers have discovered that it can actually have some advantages. 

The American Heart Association advises keeping saturated fat intake to less than 10% of total calorie intake, though. Despite the fact that some saturated fats, such as those in dairy, may not have the same adverse effects as saturated fats found in red meat (1Trusted Source, 2). 

Still, compared to their low-fat or fat-free counterparts, full-fat foods may have advantages. They typically contain less sugar and carbohydrates and are less processed. 

Here are 9 extremely nutritious foods that are high in fat.

1. Fish 

Omega-3 fatty acids can be found in naturally fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna. These "good" fats support the health of your heart. They might also keep your mind sharp, particularly as you age. Two servings of fatty fish should be consumed per week, according to the American Heart Association. The size of a deck of cards is about 3 ounces or one serving. Try baking, grilling, or poaching it.

2. Avocado 

Eat it in guacamole or put it on your sandwich. Thanks to its healthy fat content, the delicious avocado is good for your heart and may lessen osteoarthritis symptoms. a further advantage? Your body absorbs other foods' nutrients more readily when you eat avocado alongside them. One serving, or roughly 160 calories, is equal to one-half of a medium avocado.

3. Seeds 

Small sesame seeds, sunflower seeds, and pumpkin seeds have a powerful impact. They contain 'good' fats that can reduce cholesterol. Generally speaking, plant-based fats are better for you than those derived from animal products. Foods like fatty meat cuts, full-fat dairy products, and some packaged foods contain "bad" fats. To find out how much fat you're consuming and what kind, read the labels on your food. Limit saturated fats and stay away from trans fats.

4. Nuts 

All nuts, including pecans and hazelnuts, are heart-healthy. Particularly walnuts provide heart-healthy fats. But don't go overboard. You shouldn't eat as much fat as you like just because it's healthy. One ounce is one serving. 14 walnut halves, 23 almonds, 28 peanuts, 18 cashews, and 19 pecan halves are included in that.

5. Olive Oil 

Try using olive oil when you're cooking or dressing your salad. It is rich in healthy fat. But keep in mind: It's always a good idea to limit your intake of fat, even healthy fat. Cook therefore with less oil than a recipe specifies. Or you can spray some olive oil on it. To reduce fat and calories when baking, substitute half the oil with applesauce.

6. Grains of flaxseed 

Good-for-you fats can help your skin look great, plumper, and younger when included in a healthy diet. Additionally, they increase fiber and may reduce inflammation. Use a teaspoon of ground flaxseed in baking or sprinkle it on your salad or cereal to get healthy fats.

7. Beans 

Including beans in your diet, whether they are kidney, Great Northern, navy, or soybeans, can be beneficial for both your physical and mental health. Omega 3s found in beans may improve mood.

8. Foods fortified with omega-3 

Numerous foods have omega-3 supplements to make them healthier. For instance, enriched bread, milk, eggs, and breakfast bars are available. To be certain, read the product labels. Additionally, consuming omega-3s through fortified foods rather than a supplement may offer more health advantages.