Best Fatty Foods for the Diet

Many people know about saturated fats and unsaturated fats and try to cut out saturated fats and keep unsaturated fats in their diets. But there are benefits of eating some saturated fats depending on the source.

In fact, there are two categories of unsaturated fats – monounsaturated fats and polyunsaturated fats. Both are healthy.

Monounsaturated fats come from foods like olive oil, avocados, safflower oil, sunflower oil, peanut oil, canola oil, and most nuts. These fats have potential health benefits for the heart.

Omega-3 and omega-6 fatty acids are two of the most well-known polyunsaturated fats. Omega-3 and omega-6 fatty acids support total body health, from heart health to brain health.

Foods that contain polyunsaturated fats include fatty fish like salmon and mackerel, as well as safflower oil, corn oil, sunflower oil, canola oil, walnuts and flaxseeds.

Regarding the saturated fats, most come from the sources like dairy, bacon and red meats. The key is to avoid unhealthy, processed foods that are high in saturated fats and limit the intake to the recommended amount rather than avoiding saturated fats altogether. This is because fat encases our organs, especially the brain, keeping them protected and so as long as we eat fewer calories and remember that fat has more calories per gram, we should not worry about adding fats to our diet.

The fat that can be classified as “bad”  is called trans fat. Trans fat comes from processed, hydrogenated fats. Trans fats have been linked to a host of harmful effects on our body.

Here are some best fatty foods to incorporate into our diet:

Avocados and Avocado Oil

Avocados and avocado oil are great natural sources of monounsaturated fats. They may also help increase the absorption of specific carotenoids – chemicals that promote heart and eye health.  Avocados also provide natural soluble fiber, vitamin E, folate and potassium.

Peanuts and Peanut Butter

Peanuts and many nut butters, contain healthy monounsaturated fats, as well as beta-sitosterol, a plant chemical that helps maintain healthy cholesterol levels. People who eat nuts regularly have also been shown to have a lower body mass index. But peanuts are not a low-calorie food. And so be careful

Olives and Olive Oil

Olives and olive oils are one of the most abundant sources of healthy monounsaturated fats. They also deliver phytochemicals like polyphenols. These protective compounds have several health benefits, including promoting a healthy cardiovascular system.

Walnuts

In the world of nuts, walnuts are king when it comes to omega-3 fatty acids. Walnuts have the highest levels of essential fatty acids compared to any other kind of nuts. They are one of the few plant sources of healthy omega-3 fatty acids, which support so many areas of health, including the heart, joints and brain. One small handful of walnuts delivers 2.6 grams of omega-3 fatty acid.

Edamame Soybeans

Edamame is an immature soybean picked before the plant’s hardening stage. Edamame is high in protein and a natural source of polyunsaturated fat. This type of fat, found in plant-based foods, supports healthy cholesterol levels, which in turn helps promote a healthy cardiovascular system.

Sunflower Seeds

A handful of sunflower seeds delivers linoleic acid, another essential fatty acid. Sunflower seeds are also a natural source of vitamin E, a fat-soluble antioxidant that supports several areas of health including cell membranes, brain and heart health.

Flaxseed

Known for their omega-3 content, flaxseeds are another natural source of healthy fats. With a nutty flavor, flaxseed also makes a great-tasting addition to baked goods, yogurts, cereals and smoothies.

Salmon

Wild-caught salmon is considered the poster-child for healthy fats. Salmon is one of the very best sources of omega-3 fatty acids and it is a great protein source that can be featured as the main course or added to a salad. Salmon also provides phosphorus, potassium and selenium.

Almonds

Almonds are a natural source of monounsaturated fats that support cardiovascular health. They also deliver vitamin E.

Pumpkin Seeds

Pumpkin seeds are loaded with healthy fats. They also contain B vitamins, magnesium, zinc and the amino acid L-tryptophan which is known for promoting sleep.