Fat is often thought of as being bad for us and avoided. This reputation is wrong. Eating fat is extremely beneficial in lots of ways – it can even help you lose weight.
The foods we eat are made of macronutrients (protein, fats, and carbohydrates) and micronutrients (vitamins and minerals) and then converted to energy by the body.
Fat is a source of essential fatty acids, which means the body cannot make itself, and we must obtain it from food. Healthy fats are an essential macronutrient that supports the body in many processes such as cognition, moods, energy levels, satiety levels and appetite control etc.
Content Table
10 Foods that Contain Healthy Fat: The Essential Macronutrient
Fat gets a bad rap because people are afraid of gaining weight, but it’s not all created equal. Healthy fats are an essential macronutrient that supports the body in many processes such as cognition, mood, energy, satiety, weight management, skin and more.
The foods we eat are made up of macronutrients (protein + carbs) and micronutrients (vitamins + minerals). These get converted to energy by the body. Fat is one source for essential fatty acids – the body cannot make them itself; they must be obtained from food sources like these 10 healthy fats!
The following 15 foods have healthy fat that can help you on your journey to living a healthier lifestyle!
15 Healthy Fats to Include in Your Diet
- Avocado – This fruit makes a great addition to salads, smoothies and more. It contains healthy fats as well as vitamins A, C and E which promote skin health and reduce the effects of aging. Why should I include avocados into my diet? – Avocado is easily one of the best sources of good quality fat; it has 75% more potassium per ounce than bananas (which is great if you’re watching your blood pressure) It’s also packed with fiber (11g/serving), vitamin K (32%)
- Almonds – Most nuts make great additions to your diet but almonds are packed with protein (and fiber), magnesium, Vitamin E and monounsaturated fatty acids that support heart health by reducing inflammation in blood vessels; they also improve satiety levels after eating making them an excellent snack between meals.
- Chia Seeds – These little seeds contain omega-fatty acids like those found in fish oil but without the risk of contamination from mercury or other heavy metals! They can be added to pretty much anything you eat for breakfast such as yogurt or cereal (a great way to get kids to eat them) or smoothies.
- Hemp Seeds – Like chia seeds, hemp seeds are rich in omega-fatty acids but without the risk of contamination from mercury and other heavy metals. An excellent source of protein (essential macronutrient), magnesium, fiber and iron these would be a great addition to salads or just added into your diet wherever possible!
- Olive Oil – The monounsaturated fatty acids found in olive oil have been shown time after time again to support cardiovascular health by reducing inflammation levels in blood vessels which helps lower blood pressure; they also help improve satiety levels between meals making it an incredible substitute for butter when cooking at high temperatures like sauteing veggies on the stovetop.
- Almonds – Most nuts make great additions to your diet but almonds are packed with protein (and fiber), magnesium, Vitamin E and monounsaturated fatty acids that support heart health by reducing inflammation in blood vessels; they also improve satiety levels after eating making them an excellent snack between meals.
- Hemp Seeds – Like chia seeds, hemp seeds are rich in omega-fatty acids but without the risk of contamination from mercury and other heavy metals. An excellent source of protein (essential macronutrient), magnesium, fiber and iron these would be a great addition to salads or just added into your diet wherever possible!
- Egg yolks – The yolk in an egg contains a ton of choline which is important for brain and nervous system function; they also contain omega-fatty acids, lutein (which supports eye health) and zeaxanthin. In addition, eggs are packed with protein making them a great breakfast food or post workout snack!
- Coconut oil – This oil contains medium chain triglycerides which are metabolized differently than the long chain triglyceride found in most oils; this makes them an incredible source of energy for our bodies and they also support satiety levels between meals.
- Linseed Oil – These seeds contain omega-fatty acids like those found in fish oil but without the risk of contamination from mercury or other heavy metals! They can be added to pretty much anything you eat for breakfast such as yogurt or cereal (a great way to get kids to eat them) or smoothies.
- Fatty fish – Fatty fish like salmon, trout and mackerel are rich in omega-fatty acids which support heart health by reducing inflammation levels in blood vessels. They also contain Vitamin D which is important for bone strength; they’re a great addition to salads or alongside veggies on the side of your plate.
- Coconut milk – Coconut milk contains healthy fats that can improve satiety between meals but it’s also an excellent source of protein (another essential macronutrient) making it a satisfying meal replacement! It would be perfect blended into smoothies with antioxidant filled fruits such as raspberries, strawberries and blueberries… you wouldn’t even notice!
- Dark chocolate – Chocolate has had a bad rap for some time now but it’s important to remember that dark chocolate contains antioxidants and other beneficial substances such as magnesium, iron and fiber. It can help improve satiety between meals so why not indulge in one of our favorite treats!
- Dairy – Dairy products such as milk, cheese and yogurt contain healthy fats that can support heart health by reducing inflammation levels in blood vessels. They’re also an excellent source of protein making them a great meal replacement!
- Yogurt – Yogurt is packed with calcium which supports bone strength; it’s also high in protein (an essential macronutrient) which makes it an awesome breakfast food or mid-day snack! It would be perfect blended into smoothies with antioxidant filled fruits such as raspberries, acai and blueberries.
7 Reasons to Include Healthy Fat in Your Diet
- Healthy fat Is Good for Brain Health – The brain is made up of 60% fat. Healthy fats are an essential macronutrient that supports the body in many processes like cognition, mood, energy and satiety.
- Essential for Weight Management – Fat has more than twice as many calories per gram (nine) compared to protein or carbohydrates (four). But it’s important not to think about “calories” when considering healthy weight management because you want good quality food sources!
- Skin Health – Essential fatty acids support healthy skin by helping with barrier function and collagen production which keep your skin looking hydrated, plump and youthful.
- High Energy Foods – Eating foods high in healthy fats gives us a boost in energy since they’re broken down into glucose molecules before being stored as a long lasting energy source.
- Supports Heart Health – Eating plenty of healthy fats supports heart health by keeping cholesterol levels in check and protecting against cardiovascular disease, which is the number one cause of death worldwide. [source]
- Energy Sources that Last for Longer Periods of Time – The body can’t use fat as energy straight away because it needs to break down essential fatty acids into glucose molecules first, so these foods provide us with an even release of blood sugar throughout the day to keep our bodies working at their best!
- Healthy Fats are Great Snack Options – Fat keeps us fuller longer; studies have shown people who include healthy sources like nuts or avocado in snacks eat less during lunch time compared to those who don’t (with all other factors accounted for).
Summary – Why Healthy Fat Is Good and You Should Eat it More Often
Eating fat is often viewed as a big no no when in reality it should be be a key part of our diet . Healthy fats are an essential macronutrient that supports the body in many processes.
They’re also responsible for giving us energy, helping our skin stay healthy and supporting heart health!
From cooking oils to nuts & seeds – there are so many delicious ways to include it into your diet.
FAQ’s
No, not all fats are created equal and there’s a big difference between good and bad fat. While most healthy sources of fat contain essential fatty acids which come with benefits such as supporting heart health or weight management; trans-fats found in processed foods & fast food for example have been shown to increase the risk of cardiovascular disease.
What should I look out for? – The first thing you need to know is that dietary cholesterol has no impact on blood cholesterol levels so don’t be concerned about including eggs into your diet! Secondly focus on getting plenty of omega- six fatty acids from vegetable oils like corn oil because it supports brain function while limiting saturated fats because they’re linked with an increased risk cardiovascular disease.
Essential fatty acids are fats that our body can’t make on its own so we need to consume them through the foods we eat. They support many functions within the body including heart health, brain function and healthy skin. There are two types of essential unsaturated fatty acids – Omega- three & six which you can find in avocado oil , chia seeds, flaxseeds or salmon for example!
Studies have shown that including healthy fats into your diet can help you feel fuller for longer. These foods are digested at a slower rate which means they release glucose gradually and don’t spike blood sugar levels as quickly as carbs, keeping hunger away until the next meal time!
Fat is important because it’s an essential macronutrient . It supports brain function , boosts energy levels, keeps skin hydrated & plump plus supports heart health too! So not only does eating good quality sources of fat give us plenty of benefits but also helps keep our bodies running smoothly.
Not all fats are created equal and they can vary in their health promoting properties. For example, saturated fat is a type of unsaturated fatty acid that’s found mainly in animal products such as butter & cheese for example! While monounsaturated fats have been shown to reduce cholesterol levels which may help protect against cardiovascular disease. Polyunsaturated Omega- three & six fatty acids on the other hand support brain function plus keep our skin plump and hydrated naturally . What foods contain healthy fat? – There are so many different sources containing good quality fats from avocado oil, avocados themselves or chia seeds/flaxseeds
While there are some fats that can be bad for us, such as trans-fats from processed foods & fast food; healthy sources of fat should always be included into our diet because they’re a key part to a balanced and nutritious meal plan. For example, including monounsaturated fats or polyunsaturated Omega- three & six fatty acids have been shown to help protect against cardiovascular disease which is often linked with high blood pressure levels so eating good quality sources of these beneficial fats regularly could reduce the risk factors associated with heart health problems!
