Fats were once considered the enemy of a healthy lifestyle, but as new evidence comes to light, experts are quickly switching their stance. While you should avoid harmful fats, such as trans fats, consuming other types of so-called healthy fats can be beneficial. Even saturated fats may not be as bad as once believed. As a result of this thought shift, some of the nutrient-packed superfoods that were once off-limits are now making a comeback. Here are a few of these good high fat foods that should be part of your diet.
Nuts are rich in healthy fats, and they also boast fiber, magnesium and other nutrients. While almonds contain 14 grams of unsaturated fat per ounce, they also provide 6 grams of protein and 40 percent of your daily value of vitamin E. Munch on plain nuts, or spread nut butters on whole-grain toast for a satisfying snack or breakfast.
Salmon and Other Fatty Fish
Fatty fish are a healthy source of protein that are also packed with heart-healthy omega-3 fatty acid and vitamin A. Besides salmon, other choices include herring, sardines, trout and mackerel. If you don’t like fish, consider taking a fish oil supplement to get those omega-3s as well as a healthy dose of vitamin D.
A key component of the Mediterranean diet, olive oil contains a whopping 14 grams of fat per tablespoon. However, this flavorful oil contains high levels of heart-healthy monounsaturated fat, which can lower cholesterol when replacing saturated fat in your diet. Plus, it’s a good source of vitamin K, vitamin E and antioxidants. Use extra virgin olive oil for dips and dressings, and opt for plain olive oil for cooking.
Composed of 75 to 77 percent fat, this creamy textured fruit has a higher fat content than most animal food products, according to Authority Nutrition. However, this is mostly monounsaturated fat, the same heart-healthy fat found in olive oil. The avocado is also one of best potassium sources with 40 percent more potassium than bananas, and one serving contains 8 percent of your daily value of dietary fiber.
Coconuts and Coconut Oil
Ninety percent of the fatty acids found in coconut oil are saturated fats, but don’t let that fool you. Coconut contains mostly medium-chain fatty acids, which your body doesn’t metabolize like other fats. According to Authority Nutrition, medium-chain fatty acids may help suppress your appetite while boosting your metabolism by as much as 120 calories daily. It may even help curb belly fat. You can also get the “good fats” benefits of coconut with coconut milk.
Around 65 percent of the calories in chocolate are from fat, but dark chocolate ranks among the foods with highest levels of antioxidants, outscoring even blueberries, according to Authority Nutrition. One of these antioxidants, the bromine, is known to lower blood pressure and reduce inflammation.
A 100-gram bar also contains more than half of your daily value of magnesium, copper, iron and manganese, but Shape Magazine recommends 1 ounce as a healthy snack size, about one-third of a bar. To get the most of chocolate’s nutritional benefits, buy bars with at least 70 percent cocoa.
There are Good High Fat Foods!
When consumed in moderation, these high-fat foods have health benefits that far outweigh their drawbacks. Incorporate them into your daily diet for a big step toward a healthier lifestyle.