5 Foods High in Good Fat

8 months ago by The Food Journal

Fatty foods may not always be bad for your health. You actually need to consume healthy fats so your body can absorb fat-soluble vitamins A, D, E, and K. Some of them also fill you up so you eat less, and taste great, too. Here are five high-fat foods that are actually good for you.

  1. Fish

Oily fish like salmon, tuna, sardines, mackerel, and trout is rich in omega-3 fatty acids, and they are known to help boost heart health. Omega-3s reduce the risk of arrhythmia, decrease triglyceride levels, and can help to lower blood pressure.

You should limit your intake to about 12 ounces (two meals) a week to avoid overexposure to mercury that can be found in small amounts in seafood. This allows you to get healthy amounts of polyunsaturated omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which feed your brain and fight inflammation and chronic disease.

  1. Avocado


One medium-sized avocado has approximately 23 grams of fat, but it is primarily monounsaturated fat, which contain oleic acid, helping to quell hunger pangs. On top of that, it contains 40 per cent of your daily fibre needs, is naturally sodium- and cholesterol-free, and is a good source of lutein, an antioxidant that can protect your vision. They also help lower inflammation, and can improve cardiovascular health.

Keep in mind that they’re pretty high in calories, so you generally want to stick to no more than 1/4 an avocado at a time.

  1. Flax and chia seeds

Flax seeds and chia seeds contain a fat called ALA, an essential omega-3 fatty acid that can help to maintain your weight, decrease risks of heart disease by promoting blood vessel health and reduce inflammation, and lower blood pressure.

This superfood is loaded with fibre, protein, essential minerals, and antioxidants. An ounce of chia seeds alone contains 9 grams of fat. In fact, by calories, chia seeds are around 80 per cent fat and the majority of the fats in chia seeds consists of the heart-healthy ALA.

  1. Coconut


More than half of the fat in coconuts comes from lauric acid, a unique medium-chain triglyceride that battles bacteria, improves cholesterol scores, and increases the 24-hour energy expenditure in humans by as much as 5 per cent. These fatty acids are metabolised differently, going straight to the liver where they may be turned into ketone bodies.

Studies show that medium-chain fats suppress appetite, and can boost metabolism by up to 120 calories per day. These types of fats can have benefits for people with Alzheimer’s, and they have also been shown to help you lose abdominal fat.

  1. Nuts

Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha linoleic acid. It contributes to lower total cholesterol and improved blood vessel function. Research has also shown that eating nuts reduces the risk of blood clots which can cause heart attacks as well as improve the health of the lining of our arteries.

Nuts like pecans, pistachios, cashews, and almonds also pack a lot of healthy fats. Almonds are the richest in vitamin E, and pistachios have lutein and zeaxanthin, carotenoids important for vision.

All you need to eat is a 1/4 cup serving per day. However, some varieties are fattier than others, so you’ll need to pay closer attention to serving sizes.

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