Ever since the 1950s, we’ve been cautioned about the dangers of fat.
We’ve been told over and over the simple statement: fat makes you fat.
And what’s more, we’ve been told that fat blocks your arteries, causes heart disease, and is simply bad for your health.
But in the last few decades, this old belief has been called into question.
You see, there is this curious upset in the data: Americans are eating more low fat than ever, yet we’re also at our heaviest.
Well, when we cut out the fat from our diet, the food industry pumps our food with sugar (read excess carbs) in order to make it taste good. Unfortunately, sugar does not provide the satiety that fat does, plus, it spikes your insulin levels higher than your body can handle.
Long story short, fat is not the enemy; sugar is the enemy.
If you’re reading this post, however, you have probably jumped on the “fat is healthy” bandwagon, and that’s great! Welcome aboard!
If you’re still skeptical, then I highly recommend checking out Gary Taub’s book, Why We Get Fat. It’s well researched, clearly explained, and a real game changer.
So now that we’re all on the same page here – fat is good for your body – let’s talk about how we can incorporate healthy fats (not trans fats) into our diet with my healthy fat list.
Ultimate Healthy Fat List: How to Boost Your Health Now
Let’s start with one of the best sources of healthy fat out there – avocado.
Oh. My. Gosh. I love avocado. So smooth, so creamy, and so incredibly satisfying.
What’s more, it packs a nutritional punch.
One medium avocado (201 g) contains about 29 grams of fat; it’s high in the monounsaturated fatty acid called oleic acid, which can act as an anti-inflammatory.
Plus, one avocado contains about 40% of your daily fiber for the day; yes, please!
And best of all, avocadoes are incredible in just about everything.
Guacamole is a no brainer, but it’s also delicious on top of salads, used in place of mayo for your deviled eggs, blended in your smoothies, mixed in with scrambled eggs, and seasoned simply with a little salt.
(Did I mention how much I love avocado?!)
Cheese lovers rejoice!
It’s true, cheese has gotten an unhealthy rep due to its high-fat content, but remember our new mantra: fat is good for your body.
First of all, cheese is packed with almost the same amount of nutrients as a glass of milk!
What’s more, several significant studies have revealed cheese to be an incredible nutritional powerhouse.
One major study found that “eating nearly 2 ounces of cheese daily (1 ounce equals a 1-inch cube) was associated with an 18 percent lower risk of heart disease… Another key finding: eating as little as 1/2 ounce of cheese a day could cut stroke risk by 13 percent.”
I don’t know about you, but those sound like pretty good health benefits to me!
Small but mighty, chia seeds are an omega 3 rich food. In fact, they are one of the best sources for plant-based diets with one tablespoon packing a healthy 9 grams of fat.
They’re easy to incorporate into your diet as well. Add some to your smoothies, stir-frys, or salads. You can even use them as a vegan egg replacement. The options are really endless.
Yes, you read that right.
Perhaps even better news than cheese, dark chocolate is a great source of healthy fats, and the darker the better.
In fact, dark chocolate is a nutritional powerhouse all around. It’s packed with fiber, iron, magnesium, and potassium. It is rich with antioxidants, and it can even improve heart health and brain function.
Make sure, however, that you are choosing chocolate that is 75% cocoa or more (I love Lindt Excellence 95%, and I buy it by the case 😍)
Read more about the health benefits of chocolate here!
Whole eggs are packed with healthy nutrients. In addition to being an excellent source of affordable protein and fat, eggs are also a great source of vitamin B and choline, which helps with brain health, the nervous system, and your heart.
Try swapping out an egg dish for your regular bagel or cereal in the morning and start experiencing immediate benefits in your health and wellness.
Ultimate Healthy Fat List
Fatty fish like salmon, trout, mackerel, and herring, are filled with omega-3 fatty acids that help with both brain and heart health.
In fact, studies have shown that people who eat these types of fish have a lower risk of heart disease as well as depression and dementia.
Aim for at least two servings a week to experience the best benefits.
Another source of omega-3 fatty acids, flax seeds are a nutritional powerhouse. Not only are they filled with healthy fat, but they are also packed with both insoluble and soluble fiber, which helps you feel full longer.
Not sure how to enjoy flax in your diet? It’s easy! Simply sprinkle some on your oatmeal or blend up a tablespoon in your smoothie or protein shake. Yum!
Full Fat Yogurt
Full-fat yogurt is such a great way to incorporate healthy fats into your diet.
What’s more, it also provides gut-healthy probiotics, which helps ease digestion.
Be careful when you’re out shopping, however. Most companies have removed yogurt’s fat and replaced with sugar or artificial sweeteners.
My personal recommendation is Fage Greek, which is so delicious, smooth, and fulfilling.
Nuts and Nut butter
Nuts and nut butter are an excellent way to get a healthy dose of satiating fats in your diet. And you don’t need much to reap the benefits.
A small handful of nuts or a few tablespoons of nut butter is enough to provide healthy fats, protein, vitamin E, B6, folic acid, and magnesium.
When you’re choosing your type of nut or nut butter, however, make sure you choose one with the least amount of additives. Nuts are best in their raw state, and the nut butter ingredients list should have one or two ingredients total: the nuts, and possibly salt.
Keep it simple!
Rich in antioxidants, olives can offer a huge range of health benefits from improving heart health to reducing inflammation.
When you enjoy a handful of this healthy fruit, you’re also getting a boost of vitamin E, iron, calcium, and copper. Enjoy them in salads, on top of pizza, in your favorite Mediterranean dish, or as a simple stand-alone snack!
Perhaps not surprisingly, the oil from olives also possesses incredible health benefits.
Like olives, olive oil is antioxidant-rich, filled with vitamins E and K, and can help fight inflammation, lower blood pressure, and improve cholesterol.
Enjoy it drizzled on salad and veggies and cook with it everywhere.
There you have it, friends: 11 fats you need to start incorporating in your diet! Pick them up at the store and start enjoying the health benefits today!
Related: 10 Healthy Low-Carb and Keto Snacks