You’re constantly alarmed by words like fat or fatty foods, but the truth is that not all fats are bad. While it’s alright to beware of saturated fats such as cheese, meat, butter, sausage and desserts, your body needs good fat (monounsaturated and polyunsaturated fats), as they are essential in the absorption of fat-soluble vitamins.
These fats are also quite filling and help you stay satiated for longer. So ditch the obvious bad fats, and make sure you get a good dose of these high-fat foods that are actually good for you:
1. Avocados: This buttery fruit is high in monounsaturated fats that can lower bad cholesterol. The best way to consume it is to add some avocado butter or avocado cream to your diet.
2. Eggs: The whites as well as the yolks are a great source of fat. Eggs are also a convenient source of proteins and many more hearty nutrients like selenium and vitamin B5. Enjoy your morning scramble or omelet wholeheartedly.
3. Olive Oil: Commonly used in the Mediterranean diet, olive oil ranks high on the list of healthy fats, and can reduce the risk of chronic diseases like heart disease and blood pressure. It should be used for salad dressing and light cooking, not searing, baking and deep-frying.
4. Nuts: Almonds, walnuts and pistachios are some of the most highly-nutritious nuts with ample amounts of vitamin E, healthy fats, and omega-3 fatty acids. They make for a great mid-day snack as they are satiating and can further suppress your hunger.
5. Fatty Fish: Oily fish such tuna, mackerel, salmon, sardines and lake trout are rich in omega-3 fatty acids that qualify as good fats. What’s more, they make for healthy, delicious meals. The American Heart Association recommends that you eat at least two weekly servings of this kind of fish.