Healthy Fat Foods To Include In Your Diet

healthy fat foodsEating healthy food is the best thing that you can do to control or prevent health conditions like high blood pressure, heart related ailments, some types of cancer and type 2 diabetes. When it comes to healthy eating, most of us avoid fats. But you need to know that not all fats are unhealthy. There are also good type of fats like omega-3 fatty acids. The healthy fat foods help to lower the risk of many diseases like depression, heart disease, arthritis and dementia. Your body cannot make omega-3 fatty acids. You either have to eat them or take supplements. Below are some of the healthy fat foods:

List Of Healthy Fat Foods


Fish that are naturally fatty like herring, lake trout, mackerel, salmon, albacore tuna and sardines are very good sources of omega-3 fatty acids which are good fats that keeps your heart healthy. As you get older, these fatty acids also help to keep your brain sharp.


Along with being heart healthy, a tasty avocado also helps with osteoarthritis symptoms as it is rich in healthy fats. You can either eat it on your sandwich or serve it up in a guacamole. It also has another added benefit. When you take avocado with other foods, it helps your body to absorb the nutrients more.


Seeds like sunflower seeds, sesame seeds and little pumpkin seeds have good fats that helps to lower cholesterol. Fate from plant sources are much healthier than the ones from animal sources. Foods like full fat diary products, packaged foods and fatty cuts of meat contain bad fats. Limit the intake of saturated fats and completely avoid trans fats.


Adding any kind of beans be it, navy, soy, kidney or Great Northern beans to you diet is good for for you both physically and mentally. Beans contain omega-3 fatty acids which also helps to enhance your mood.


All nuts are heart friendly right from pecans to hazel nuts. Walnuts especially contain heart healthy fats. But do not over eat. As fats are healthy, it doesn’t mean you can have as much as you want.


As our bodies cannot make the omega-3 fatty acids, we have to get them from food. Dark green veggies are good source of omega-3 fatty acids like kale, spinach and Brussels sprouts. Eat at least 2 to 3 cups of vegetables every day.


As you know, egg is a good source of protein. Along with protein, it also contains fats. In fact a large egg contains less than 5 grams of fat most of which are healthy fats.

Ground Flaxseed

Healthy fat foods can also make your skin plumper and younger when you include them in your diet. They also help to ease inflammation in addition to adding fiber. Include ground flax seed in your diet which contain the good fats. You can use it while baking, or sprinkle it on your salad or cereal.

Olive Oil

Olive oil is high in good fat. Try olive oil for cooking or dressing the salad. Even if its good fat, it’s always better to watch how much fat you eat. So always cook with less oil than required or you can even use oil spray.

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