Fats are good. No, really! Instead of avoiding fats altogether, consider this: your body needs fat from food. It’s a major source of energy; fats help you absorb vitamins and assist in building cell membranes.
Simply put, good fats include monounsaturated and polyunsaturated fats. Bad ones include trans fats and saturated fats. It’s time to rid yourself of the ‘all fats are bad for me’ mentality and explore high-fat foods that are not only tasty but are beneficial to your health and wellness. Here are seven high-fat foods that are healthier than you think:
1. Oily Fish
Oily fish might sound unappealing, but it’s some of the tastiest fish found in the sea. We’re talking about sardines, tuna, mackerel, and trout, which are full of omega-3 fatty acids. These fatty acids are considered good fats as they deliver considerable benefits to your heart, brain and lungs.
Coconuts are filled with delicious, slightly sweet flavours rich in copper and iron, which help form red blood cells and selenium, an important antioxidant that protects your cells. Coconuts add an exceptional flavour to savoury dishes. Its meaty texture works well in curries, fish stews and rice dishes.
Olives are packed with vitamin E and powerful antioxidants. Studies show that olives are great for heart health and may protect against osteoporosis and cancer. Olives are fabulous in pasta and salads and make a great addition to a cheese plate.
Even though most of the calories in an avocado come from fat, don’t feel dissuaded! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. Avocados are an excellent source of potassium, folate and fibre, improving heart health and the cardiovascular system. The soft, creamy taste of avocados is perfect for spreading on toast or as a tasty addition to a salad.
According to research, walnuts contain a significant amount of omega-3 fatty acids, essential for skin health. Nuts contain fibre, protein, vitamins and minerals. So get cracking (literally).
6. Peanut Butter
Peanut butter is a protein-packed spread adored worldwide. Although peanut butter contains good fats, too much can be a bad thing. Moderate your intake to avoid health problems caused by excessive fat intake. When shopping for peanut butter, your best bet is to ensure that it contains no additives. You can even try your hand at making homemade peanut butter; all you need is a food processor!
7. Chia Seeds
The popularity of chia seeds is well-deserved. These mighty seeds contain fibre, protein, essential minerals, and, of course, fat. Chia seeds are linked to an improvement in risk factors for heart disease and diabetes. Add a tablespoon of chia seeds to your smoothies or oatmeal for a quick and crunchy protein boost.
It is never too late to adopt a healthy eating plan and lifestyle. Don’t forget to exercise to assist in improving your overall health as well! If you are looking for more information on ingredients to add to your eating plan, be sure to look at Flora’s list of seasonal ingredients for inspiration.