Type of fat you eat matters: A look at four foods high in good fats
Remember when we used to think that dietary fat was bad? We believed that “fat makes you fat,” but now know that obesity is more complex than just overeating a single nutrient. It’s amazing how much research now exists on the benefits of fat. It can help quell inflammation, assist with weight control and protect against heart disease, diabetes and cognitive decline.
But before you dive headfirst into a vat of lard, recognize that the type of fat you choose matters. Your best bets are foods that are high in monounsaturated and omega-3 polyunsaturated fats – especially when these foods replace items that are high in trans fat or sugar.
You can get more of these beneficial fats in your diet by adding fish, nuts, seeds, oil and avocado to your meals. Here are four of my favorite fat-rich foods:
Almonds
A one-ounce serving of almonds ( 1/4 cup) has six grams of protein, 13 grams of “good” monounsaturated fat, and is a source of fiber, vitamin E and magnesium. Almonds are a perfect snack, especially when they replace less nutritious alternatives like chips or pastries. This was highlighted in a recent study published in the Journal of Nutrition.
Avocado
I’m head over heels for this unctuous, silky fruit (yup, technically it’s a very large berry). In addition to being high in fiber and monounsaturated fat, avocados also contain lutein, a plant pigment that provides their greenish-yellow hue.
In a recent study at Tufts University, researchers found that avocado eaters aged 50-plus had increased lutein levels, significantly improved memory and better problem-solving skills.
Olive oil
This liquid gold is a staple in most kitchens, and for good reason. Filled with monounsaturated fats, it’s recommended for heart health. In fact, consuming three tablespoons (about 50 ML) of olive oil per day has been shown to reduce the risk of developing heart disease by 37 percent. It has also been linked to fighting inflammation, assisting with better cholesterol and blood pressure levels, and helping with weight maintenance (that’s right, folks, fat doesn’t make you fat).
Chia seeds
About 65 percent of the fat in chia seeds is an omega-3 fat called alpha linolenic acid. It’s an essential fat that we need to get from food because the body cannot make it. Chia is the highest food source of omega-3 fat.
This story was originally published October 23, 2017 at 5:28 PM with the headline "Type of fat you eat matters: A look at four foods high in good fats."