Initially, the idea of consuming fats would be incredibly absurd when pursuing that healthy lifestyle we all dream of. Despite its bad reputation, not all fats are harmful to you; in fact, there are various types of fats that are encouraged to be in your diet. Fats are responsible for providing energy to sustain body temperature as well as protects the organs and tissue in your body.
Very well known for being one of the most fatty fish, Salmon, is actually good for you. Wild-caught salmon is a great option for those looking to stick to something familiar. Certain salmon like chinook have a lot of good fats for you where as milder coho salmon and oilier sockeye contain a bit less. Chinook is one of the more expensive options though; however, it contains 9 grams of fat and 4 of those are monounsaturated while about 2.5 are polyunsaturated. Salmon is certainly a good heart-healthy food with high fat.
Also mentioned in 10 Healthy Snack Options To Lose Weight, Almonds are very low in calories and can help with losing weight. All nuts are low in calories but high in fat; however, almonds certainly are the king of this. Roughly one ounce will contain over 14 grams of fat (3.5 grams polyunsaturated and 9 monounsaturated).
There are surprisingly a lot of people who think avocado is low in fat, but this is not the case. Avocado is actually quite high in fat, and a half of one contains roughly 15 grams of fat; 10 of those fats are monounsaturated while 2 of those 10 fats are polyunsaturated. While high in fat, avocado is actually good for you. It is recommended to use it on your next sandwich instead of mayo.
Olive can be a great source of monounsaturated and polyunsaturated fat. About 10 olives contain 5 grams of fat and roughly 3.5 of which is monounsaturated and 0.4 of which is polyunsaturated. So the next time you are having a salad, simply add 10 olives to it to gain some healthy fat.
Not a fan of olives? This is not something to worry about! Actually, olive oil is an even better source of healthy fat as it’s a more concentrated source. Simply pour a small amount of olive oil and you’re good to go. In fact, a single tablespoon of olive oil can contain up to 14 grams of fat and roughly 10 of which is monounsaturated while only 1.5 is polyunsaturated.
2) Flax Seeds
One of my personal favourite and something I take regularly, flax seeds. First off, Flax seeds contain significantly more lignans than other plant foods. This is a component of plant that acts as antioxidants. Flax seeds are reported to contain between 75 to 800 times more. As for the monounsaturated and polyunsaturated fats, a single tablespoon of whole flaxseed contains about 4 grams of fat. This time, 3 of which are polyunsaturated and only 1 of which is monounsaturated. A suggested use would be pouring a tablespoon of them into soups, salads, yogurt or even smoothies.
Certainly the best option on this list, eggs! Eggs are high in both monounsaturated and polyunsaturated fats but also contain a lot of other health benefits and are very low in calorie count. A single egg could contain up to 6 grams of fat with roughly 2-3 of those being monounsaturated and another 1-2 of them being polyunsaturated. It is recommended not to have more than 1 egg a day if you suffer from high cholesterol. If you’re not having high cholesterol issue, you should be able to consume 2-3 eggs a day if desired.