7 Fatty Foods That Are Good For You

Not all fats are bad. In fact, many are essential. Here are seven foods that are enriched with healthy fats.

1. Nuts

Nuts like almonds, hazelnuts, and pecans are great sources of monounsaturated fats, while walnuts pack polyunsaturated fats. Next time you find yourself rummaging through the kitchen for a snack, grab some nuts. You can even add them to your salad for an extra crunch.

For those that are into DIY, try mixing equal parts almonds, peanuts, seeds and dried fruit for your very own trail mix.

2. Seafood

Fish contains omega-3 fatty acids that our bodies are unable to make on their own. The omega-3s found in fish like salmon and herring, can promote heart, brain, and eye health.

3. Healthy oils

Not all oils are created equally. Some oils are healthier than others and it is completely possible to get both flavor and nutrition from them.

So which oils are healthy?

Monosaturated fat-containing fats like peanut or canola oils or polyunsaturated fat-containing oils like sunflower, corn, soybean, or flaxseed oil are all good options. Try using these alternatives instead of saturated fat-containing oils like coconut, palm, and palm kernel oil.

There is one caveat to healthy oils, however. They can contribute to excess calories. So when using them, try not to be too heavy-handed.

4. Avocado

Avocados contain 21 grams of monounsaturated fat plus an added bonus of nine grams of fiber.

Luckily, avocados can be snuck into pretty much anything. The tried and trusty avocado toast is always a great option. Try spreading a quarter of an avocado on a piece of whole-grain toast for a delicious and healthy breakfast or snack

You can even swap saturated fats like butter in muffins or brownie mixes for avocado. Whether you choose to swap butter for avocado in whole or use half avocado-half butter, is completely up to you.

5. Soybeans

Soybeans (edamame in their natural form or tofu or tempeh in block form) really pack a punch in the protein and healthy fat department. Want to reap the benefits, but not sure where to start? Adding soybeans or grilled tofu to your salad is a great place to start.

Also, if you're into healthy alternatives, you can swap mashed soft tofu in for ricotta cheese in pasta dishes.

6. Seeds

The variety of seeds available are endless and so are the ways to incorporate them into your diet.

They can be used as a topping for your salad or veggie dish or added to smoothies and yogurt.

7. Eggs

Eggs are a popular source of protein, especially if you are a vegetarian. One 50 g hard-boiled egg boasts 5.3 g of fat, 1.6 of which are saturated, and just 78 kcal.

Whatsmore, egg yolk contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles.

One egg a day can lower the risk of cardiovascular disease, according to a 2018 study.

As you can see, fatty foods can be healthy as well and are essential. Next time, you're looking for healthy fats, refer to this list.