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What is healthy fat food?

A balanced diet should include healthful monounsaturated and polyunsaturated fats. Some of the best sources of these fatty acids include avocados, olive oil, nuts, seeds, and fatty fish. People should also be sure to limit the amount of saturated fat in the diet to less than 10% of total calories.

medicalnewstoday.com - 12 Healthy High Fat Foods - Medical News Today

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Monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids, are both healthful fats. They can aid hormone function, memory, and the absorption of specific nutrients. Including healthful fats in a meal also creates a sense of fullness, slows down the digestion of carbohydrates, and adds flavor to food. Read on to discover the best sources of these fats and learn the difference between healthful and unhealthful fats. Share on Pinterest Vera Lair/Stocksy 1. Fatty fish Fatty fish contain large amounts of unsaturated and omega-3 fatty acids, which play an important role in heart and brain health. The American Heart Association recommends that people eat 2 servings of fatty fish each week. Around 3 oz of cooked fish equates to one serving. Options include: tuna

herring

mackerel

salmon

sardines

trout Both fresh and canned fish products are good sources of omega-3 fatty acids. Canned tuna, mackerel, and other products can help those with limited access to fresh produce get ample omega-3 in their diet. For example, one 3-oz serving of fresh mackerel contains approximately 11.8 g of fat and 15.8 g of protein. Discover other health benefits of oily fish here. 3. Dark chocolate Eating just 100 g of 70–85% dark chocolate provides 42.6 g of fat, as well as other nutrients, such as potassium and calcium. This amount also contains 228 milligrams (mg) of magnesium. Dark chocolate also contains flavonoid antioxidants, which can have cognitive and cardiovascular benefits. However, 24.5 g of this fat content is saturated fat. The American Heart Association recommends people limit their daily intake of saturated fat to less than 7% of total daily calories. In addition, 100 g of 70–85% dark chocolate can also contain 24 g of added sugar, so it is important to enjoy this food in moderation. Learn more about the health benefits of dark chocolate here. 6. Flaxseed Flaxseed provide omega-3 fatty acids and a healthful dose of fiber simultaneously. Flaxseed contain 27.3 g of dietary fiber and 42.2 g of fat per 100 g. The majority of these fats are unsaturated. A single tablespoon (tbsp) of ground flaxseed contains 1.91 g of fiber and 2.95 g of fat. The fiber content can increase the feeling of fullness and may reduce cholesterol. Flaxseed are also rich in lignans, a plant compound with antioxidant effects. Research suggests that flaxseed can help lower cholesterol, prevent high blood pressure, and regulate heart rhythm. Discover the health benefits of flaxseed here. 8. Nut and seed butter A person can use nut butter to enjoy the benefits of nuts and seeds in a spreadable form. Each serving provides a healthful amount of monounsaturated and polyunsaturated fats. However, these butters can be high in calories, so it is important to check the nutritional details of individual products before adding them to a balanced diet. For example, some peanut butters can contain more than 580 kcal per 100 g , while almond butters can contain more than 600 kcal per 100 g . This equates to roughly 188 kcal per 2 tbsp serving of peanut butter, and 206 kcal per 2 tbsp serving of almond butter. Learn more about the differences between popular nut butters here. 10. Olive oil Olive oil is full of monounsaturated fats that are good for heart health. It also contains vitamin E, vitamin K, and potent antioxidants. On average, 1 tbsp of olive oil contains 124 kcal and 14 g of fat. Research suggests olive oil consumption and replacing margarine, butter, mayonnaise, and dairy fat with an equivalent amount of olive oil is associated with a lower risk of heart disease and total cardiovascular disease. Learn more about the health benefits of olive oil here.

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11. Tofu Tofu is a complete plant protein and a good source of monounsaturated and polyunsaturated fats. A 100 g serving of firm tofu provides just over 4 g of fat. This amount of tofu also provides around 10% of a person’s daily calcium intake, along with around 11 g of protein. Learn more about tofu here. Understanding healthful vs. unhealthful fats Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are healthful fats that can: benefit the heart

lower LDL cholesterol

improve insulin levels

improve blood glucose levels MUFAs and PUFAs also fight inflammation. The two most well-known PUFAs are omega-3 and omega-6 fatty acids. These are essential fats that people must get from the food they eat because the body cannot make them. As a general rule, healthful fats — such as olive oil — are liquid at room temperature. By contrast, people often consider saturated fats and trans fats unhealthful fats. Foods rich in these substances, such as butter and lard, are often solid at room temperature. Trans fats Artificial trans fats, which often appear on labels as partially hydrogenated oils, are also unhealthful. They trigger inflammation that may increase the risk of: heart disease

stroke

diabetes

many other health conditions. Even just a 2% increase of calories from trans fats daily is associated with a 23% increase in cardiovascular risk. The following foods contain trans fats: fried foods

frozen foods, such as pizzas and pies

baked goods

some margarines

highly processed snack foods

medicalnewstoday.com - 12 Healthy High Fat Foods - Medical News Today

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