10 Foods High in Good Fats
Good fat-rich foods serve as a source of energy in the absence of carbohydrates. They are responsible for the absorption of some vitamins like A, D, E and K. They help maintain proper body temperature and function as protection to organs such as the brain, heart, bones, nerves, and tissues in the event of falls, trauma or impact.
Fats also contribute to the health of cells, are part of the composition of cell membranes found in the brain, are critical to hormone production and help maintain the health of hair and skin.
What foods are high in good fats?
Avocado is very healthy. It is the kind of food that should be most present in people’s diets. One 100g serving of avocado contains about 14.6g of good fats. The good news is that approximately 10g of its fat content comes from monounsaturated fats and almost 2g corresponds to polyunsaturated fats.
One cup equivalent of almonds contains about 29.5g of monounsaturated fats and around 11.2g of polyunsaturated fats. You only need to be careful about calories, because the calorie content of this same cup is 532.
The nuts are also a good source of healthy fats. It brings 47 g polyunsaturated fat and 9 g of monounsaturated fats to each portion of 100 g. It gives the body omega 3 fatty acid which improves cholesterol levels and reduces inflammation.
4. Pistachio nuts
As well as being sources of carotenoids, which are good for eye health, stimulate the immune system and provide antioxidant action, pistachios are also composed of healthy fats. They have over 28.6 g of monounsaturated fats and 16.55 g of polyunsaturated fats at each one cup equivalent portion.
Some fish such as salmon, sardines, tuna, herring, and horsetail are good sources of omega 3 fatty acid. In addition to the benefits already mentioned earlier, omega 3 consumption has also been associated with improved insulin function in cells, which is beneficial for those suffering from insulin resistance, diabetes, and prediabetes.
A portion containing 10 olives contains 3.24 g of fats, of which approximately 2.4 g corresponds to monounsaturated fats and around 0.28 g are polyunsaturated fats. They also have a nutrient phyto known as hydroxytyrosol, which has been linked to benefits such as cancer prevention and reduced bone loss.
7. Flax Seeds
100 g of flaxseed consists of more than 40g of fats, of which approximately 7.5g are monounsaturated fats and 28.73 g are polyunsaturated fats. Flax seeds are also rich in a nutrient found in plants, lignans. They have antioxidant action and have been pointed out by research as able to prevent some cancers. To give you an idea, flax seeds have up to 800 times more lignans than other plant foods.
8. Chia Seeds
80% of the calories of chia seeds correspond to fats, and in a 28 g portion of the food, there are approximately 9 g of fats. However, the good news is that of these fats, approximately 78% are polyunsaturated fats with their omega 3 fatty acids.
9. Olive Oil
This is a classic of healthy eating and one of the highlights among foods high in good fats. Olive oil is the star of the Mediterranean diet that is associated with longevity and prevention of various diseases. One tablespoon contains approximately 9.85 grams of good fats. Be careful how much you eat. A single tablespoon has 100 calories. So watering your salad with olive oil may bring in a lot of good fats but it doesn’t help your diet much in terms of calories.
10. Sunflower Seeds
Sunflower seeds can be a very interesting appetizer and also part of salads. Hot and versatile, they are full of good fats. In 100g of sunflower seeds, there are about 10g of good fats that help individuals suffering from high cholesterol or high triglycerides.