Healthy fats are an important part of a balanced diet, and including them in your meals can improve your general health. Here are five foods high in healthy fats:
Avocado
Avocados are an excellent source of monounsaturated fats, which are heart-healthy fats. They also provide fibre, vitamins (such as vitamin K, vitamin E, vitamin C, and several B vitamins), and minerals. Avocados can be added to salads, sandwiches, or enjoyed on their own.
Olive Oil
Olive oil is a staple in the Mediterranean diet and is rich in monounsaturated fats. It also contains antioxidants and anti-inflammatory compounds. Use extra virgin olive oil as a salad dressing or for cooking to enjoy its health benefits.
Fatty Fish (Salmon, Mackerel, and Sardines)
Fatty fish are high in omega-3 fatty acids, which are polyunsaturated fats known for their cardiovascular benefits. These fats are essential for brain health and reducing inflammation. Include fatty fish in your diet, aiming for at least two servings per week.
Nuts and Seeds
Almonds, walnuts, chia seeds, flaxseeds, and other nuts and seeds are rich in healthy fats, including monounsaturated and polyunsaturated fats. They also provide fibre, protein, vitamins, and minerals. Snack on a handful of nuts or sprinkle seeds on yogurt or salads.
Dark Chocolate
Dark chocolate, in moderation, can be a source of healthy fats. Choose dark chocolate with a high cocoa content (70% or higher) to maximise its antioxidant and flavonoid content. Enjoying a small portion can satisfy sweet cravings and provide some health benefits.
It’s important to remember that while these foods include beneficial fats, moderation and balance are essential in any diet. Including a range of nutrient-dense foods is critical for general wellness.
Disclaimer: Individuals with specific dietary issues or health conditions should speak with a healthcare provider or a qualified dietitian for personalised guidance.