Many people have grown up hearing that fatty foods are bad for you and that they cause weight gain and obesity. Although this is true about some high-fat foods, it certainly isn’t the case for all of them. In fact, some types of fat actually support heart health, memory, hormone function, and aid the absorption of other nutrients.
To steer you towards the best fats to eat and where to find them, here is a list of healthy fats for your all-natural diet.
Salmon and Other Fatty Fish
Fatty fish are an excellent source of healthy fats, especially omega-3 fatty acids. According to the American Heart Association, it is beneficial to eat two servings of fatty fish per week, and a serving is about three ounces of cooked fish. Some healthy fish options are salmon, tuna, herring, trout, mackerel, and sardines.
Fish Liver Oil
If you don’t have easy access to fresh fish, don’t like the taste of fish, or if buying fish every week puts a strain on your budget, there are other options available. For example, Seagate offers Omega-3 Shark Liver Oil in softgel form so that you can get the benefits of fatty fish in an easy and affordable way.
Avocados are packed with healthy fats and even contain more of these fats than many animal-based foods. In addition to fats, avocados also contain potassium, antioxidants, and fiber.
Fortunately, chocolate is not off-limits if you are trying to live a healthy lifestyle. In fact, dark chocolate contains healthy fats, plus antioxidants, iron, and magnesium.
Some nuts are healthier than others, yet there are many types of nuts that offer healthy fats for your diet. These include almonds, walnuts, and macadamia nuts. In addition to good fats, nuts also contain vitamin E, fiber, and protein.
Certain types of seeds are also good sources of healthy fats, such as chia seeds, which contain about 11 grams for fat per ounce and are rich in omega-3 fatty acid. Chia seeds also provide fiber and offer anti-inflammatory benefits.
Plain, Full-Fat Yogurt
There are many different types of yogurt, including plain, Greek, flavored, non-fat, and full-fat. If you are focusing on getting more healthy fats in your diet, choose plain, full-fat yogurt that has minimal sugar added and that that contains probiotics. This type of yogurt can be eaten plain as a snack, mixed into smoothies, or served on the side of spicy dishes to cool down your tongue during meals.
Extra Virgin Olive Oil
The oil you choose for cooking makes a big difference in how nutritious your meals are. Choose extra virgin olive oil over other oils to get a healthy dose of fats and support natural health. Olive oil is versatile and works well for cooking vegetables, homemade salad dressings, skincare, and even DIY projects around the house.