5 of the Healthiest High Fat Foods
The body uses three macro nutrients as fuel. Carbohydrates, protein and fat. In the 70s and 80s, fat got a very bad rap and eating fat was associated with becoming fat. However, we now know that isn’t the case. Our bodies need fat to regulate hormones, aid in memory function and absorb certain nutrients. But not all fats are created equal.
Here are our picks of some of the healthiest high fat foods and ideas on how you can incorporate more of them into your diet.
Avocado is high in a monounsaturated fatty acid known as oleic acid. According to research, oleic acid has anti-inflammatory properties and may play a role in preventing cancer. Avocado oil has been shown to protect against heart disease and diabetes. Simply add avocado to salad to add a creamy texture. Or mix with lemon juice, garlic powder, onion and tomato to create flavorful guacamole. You can also spread it on our multi-grain crisps as a healthy, filling snack!
2. Seeds – Chia and Flax
While they are small, chia and flax seeds are packed full of omega 3 fatty acids. These fatty acids have been shown to help support heart health by lowering blood pressure as well as help with symptoms of rheumatoid arthritis. You can add chia and flax seeds to smoothies, or sprinkle them on yogurt and oatmeal. A great
way to enjoy them is to top yogurt with our granola bites, and enjoy for breakfast or a snack.
3. Fatty Fish
Fatty fish are also packed with omega 3 fatty acids. Omega 3s are also known to aid in heart and brain health. In fact, the American Heart Association recommends you eat at least 2 servings of fatty fish per week. Options include fresh tuna (not canned), salmon, mackerel, sardines, herring and trout. You can enjoy tuna or salmon in sushi rolls, serve any of the options baked with fresh veggies, or flake salmon over a salad. You can simply eat sardines as a mid-day snack!
4. Nuts and nut/seed butters
Nuts are rich in healthy fats, protein, fiber and vitamins. It is best to eat a variety of nuts, as each one has a slightly different nutritional profile. And to get the benefits in a spreadable form, try different varieties of nut and seed butters. They are perfect to spread on our crisps!
5. Olive Oil
Extra virgin olive oil is full of healthy fats that support heart health. It also contains vitamin E and vitamin K, both of which are powerful antioxidants. Use it regularly in cooking or on salads.