Healthy fat foods you should be eating

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Fat gets a bad rep, but we need it for a number of physiological processes in our body. While you might consume a diet low in fat, it's still a good idea to not discard this macronutrient entirely. But if you can't tell your omega-3 from your omega-6, don't worry! In this gallery, you'll get to know some of the best food sources to obtain healthy fats. Click on, and add these to your diet.

Why do we need fats?

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

We need fats for a number of physiological processes in our bodies, including the absorption of nutrients, brain function, and hormone production. But not all fats are created equal.

Unhealthy fats

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Trans fats are considered to be the worst type of fat you can consume. These hydrogenated fats can be found in many processed foods, including fried, frozen, and baked goods. Some margarines, as well as packaged snacks and fast food in general, also contain trans fats.

So, which fats are healthy?

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Generally speaking, when we talk about healthy fats we are referring to both monounsaturated (MUFAs) and polyunsaturated fats (PUFAs).

Polyunsaturated fatty acids

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

When it comes to PUFAs, omega-3 and omega-6 fatty acids are the most popular, and indeed a healthy ration between them is the goal.

Examples

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Now, let’s take a look at some food sources of healthy fats you can include in your diet.

Fatty fish

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Tuna, herring, and trout are also great options when it comes to adding healthy fats to your diet. Not to mention that all of these are excellent sources of protein.

Chia seeds

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

These small seeds are also packed with protein, complex carbs, antioxidants, and B vitamins, as well as magnesium and calcium.

Olive oil

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Olive oil is also packed with vitamin E, vitamin K, and antioxidants, making it a healthy addition to your diet.

Olives

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Olives also contain a compound called oleuropein, which may be helpful in preventing diabetes.

Avocado

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Avocado is also an excellent source of vitamin E, vitamin K, and the antioxidants lutein and zeaxanthin.

Greek yogurt

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Being a fermented product, it’s teeming with living bacteria that are beneficial for your gut health.

Eggs

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Plus, eggs are an excellent source of protein, zinc, calcium, and B vitamins. Eggs are also rich in vitamins A, D, E, and K.

Tofu

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

It’s also worth mentioning that tofu is an excellent source of protein and calcium, and it’s pretty low in calories.

Flaxseed

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Flax is also rich in fiber and magnesium. In general, the properties of flaxseeds have been found to be good for cardiovascular health.

Nut and seed butters

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

Peanut butter lovers will be happy to learn their favorite spread is a good source of healthy fats. These butters are rich in monounsaturated and polyunsaturated fats, but, it should be noted, very high in calories.

Kiwi

Why do we need fats?, Unhealthy fats, So, which fats are healthy?, Polyunsaturated fatty acids, Examples, Fatty fish, Chia seeds, Olive oil, Greek yogurt, Flaxseed, Nut and seed butters

This may seem like an odd entry on this list, but the little black seeds in kiwis actually contain essential fatty acids. Add that to the high amounts of fiber and vitamin C, and you have a great fruit to add to your diet.

Sources: (Medical News Today) (Health Digest) (Heart) 

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