Contrary to popular belief, your body needs healthy fats to lose weight, function effectively, regulate hunger hormones, transport nutrients through the body and improve your vitamin intake.
The four main types of fat include Saturated, Monounsaturated, Trans fats and Polyunsaturated. The unhealthiest type, Tran’s fat is made from oil through a food processing method called partial hydrogenation which increases blood Cholesterol, LDL Cholesterol and Triglyceride levels which results in higher risks of cardiovascular disease. While we should be cautious about the amount of trans fats in our diet, we should try to include a moderate number of unsaturated fats that help improve blood cholesterol levels, decrease heart disease risks and reduce the risk of type 2 diabetes.
The healthiest fat types are monounsaturated and polyunsaturated, which can be found in an abundance of everyday vegetables, meats, fruits and nuts. To help you figure out what you should include in your diet, we have compiled this easy list of delicious foods that contain unsaturated fats with a modest amount of saturated fats, to add to your diet.
If you are a chocoholic, then we’ve got some good news! Dark Chocolate contains Fiber, Manganese, Copper, Magnesium and Iron that help with healthy bodily function. It is also packed with antioxidants that reduce blood pressure and cholesterol levels.
Food tip: Craving for something sweet after dinner? Replace your regular dessert with a piece of Dark Chocolate!
Avocados have made a comeback in the recent past as a beloved breakfast staple! High in a monounsaturated fatty acid called Oleic Acid which has several various health benefits, Avocados have an abundance of anti-inflammatory properties that help protect your body against illnesses such as heart disease and diabetes. Avocados are also rich in Fiber and Lutein, which is a substance that aids with good eye health.
Food Tip: Mash an Avocado, add Salt & Pepper along with some Chili Flakes. Spread it on a slice of bread, top if off with a poached egg and you got yourself a nutritious, low calorie breakfast.
A superstar seed, Chia is full of amazing nutrients that help with healthy bodily function. Considered one of the best plant-based sources of Omega-3, Chia is also high in Fibre, Protein, Antioxidants, Vitamins & Minerals that promote healthy skin, aid digestion, reduces signs of aging and builds stronger bones.
Food Tip: Add some Chia seeds to your morning smoothies or make a Chia Pudding topped with some fruits and nuts.
Rich in good fat and low in calories, Olives are the perfect option for those looking for a healthy snack to sate your hunger during the day. Small but mighty, Olives are also high in Vitamin E and antioxidants that help reduce your risk of heart disease.
Food Tip: Add Olives to your regular diet by including it in your salads, sandwiches, pastas and pizzas! You could even have it as an evening snack with a slice of Cheese and some Crackers.
You didn’t think we were going to add Olives to this list and forget about Olive Oil did you? Cooking with Extra Virgin Olive Oil which is full of good fats, has many health benefits including maintaining your cholesterol levels, improving your cardiovascular health and aiding with better brain health.
Food Tip: Use Olive Oil to cook your food. It can also be drizzled over pizza or served with some warm flat bread.
Full of Omega 3 Fatty Acids, Salmon is a highly nutritious fish that definitely should be included in your regular diet. Studies have shown that people who consume Salmon have lower risks of heart disease, dementia and depression.
Food Tip: This versatile fish can be consumed raw, baked, fried or cooked!
Nut butter such as Almond, Cashew and Peanut are all good sources of healthy fats and nutrients. With an abundance of healthy Monounsaturated fats, nut butters are high in Protein, aids with weight loss and stabilize blood sugar levels while keeping your Cholesterol in check.
Food Tip: Be sure to get your hands on an all-natural nut butter jar that does not contain trans fats or preservatives. Include nut butter into your smoothies, mix it in with your morning bowl of granola or have it as an afternoon snack with a slice of bread!
One of the most preferred sources of Protein by vegans and vegetarians, Tofu contains Monounsaturated and Polyunsaturated fats along with all 9 essential amino acids that aid with lowering bad cholesterol and help with the prevention of heart disease, cancer and osteoporosis.
Food tip: Reduce your saturated fat intake by replacing your red meats with tofu. Add it into your salads, stir-fries and curries!
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