Most people have been trained to choose low-fat foods over high-fat foods. Fat has always been positioned as a dietary enemy, so it’s no wonder it can get totally confusing when doctors and dietitians sing the praises of what they call healthy fats. You probably know that avocado is one of them, and that this nutrition revelation is responsible for their rise from guac staple to Instagram stardom in recent years. And of course there’s olive oil, the lynchpin of the Mediterranean Diet. But there are plenty more healthy, high-fat foods you should definitely be working into your meals and snacks on a regular basis. Here’s what you ought to know.
Monounsaturated fats are typically liquid at room temperature but solidify if refrigerated. These heart-healthy fats are typically a good source of the antioxidant vitamin E, a nutrient often lacking in American diets. They can be found in olives; avocados; hazelnuts; almonds; Brazil nuts; cashews; sesame seeds; pumpkin seeds; and olive, canola, and peanut oils.
One cup of black olives has 15 grams of fat, but again, it is mainly monounsaturated. Plus, no matter what variety of olive you enjoy, they all contain many other beneficial nutrients as well, such as hydroxytyrosol, a phytonutrient that has long been linked to cancer prevention. New research is showing that this phytonutrient may play a role in reducing bone loss as well. And if you have allergies or other inflammatory conditions, olives might be just the snack for you as research suggests that olive extracts function as anti-histamines on the cellular level. Even with all these benefits, it is important to be mindful of your serving size as olives can be high in sodium. Stick to 5 large or 10 small olives as the perfect portion.
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You read that right. Even bacon has healthy fats! We recommend going with old school, full-fat pork. While opting for turkey bacon will save you about 13 calories and a gram of fat per slice, it also adds sodium to your plate—which can lead to high blood pressure. Plus, pork offers more protein and heart-healthy monounsaturated fatty acids (MUFAS) than its poultry-based counterpart. Bear in mind that no matter which option you add to your breakfast plate, serving size matters, so don’t pig out. A few slices are all you need.
The majority of yogurt’s fat comes from saturated fats, but it also contains monounsaturated, polyunsaturated, and naturally-occurring trans fatty acids. Because the overall fatty acid profile is reasonably balanced, it will have no overall effect on cholesterol levels because they both increase LDL but also increase HDL, according to The Journal of the American College of Nutrition.
Canola oil, derived from the seeds of a plant in the broccoli family, has a near-perfect 2.5:1 ratio of omega-6 to omega-3 fats. According to a study review published in Experimental Biology and Medicine, people who achieve a dietary ratio similar to this have been able to battle cancer, arthritis, and asthma more effectively. The neutral oil is also rich in alpha-linolenic acid (ALA), an essential omega-3 fatty acid that may play a role in weight maintenance, according to a recent study.
These small but mighty seeds are loaded with omega-3s, fiber, protein, essential minerals, and antioxidants. Their popularity as a superfood is well deserved—you can toss a tablespoon into your smoothies for a quick fat, fiber, and protein boost, or soak them overnight for a ready-when-you-wake-up breakfast parfait. You can even use them to add nutritional punch to your desserts.
If you’re able to tolerate dairy, full-fat dairy can be an excellent source of heart-healthy fats. Probiotic yogurt, in particular, is a staple on the healthy fats list as it contains beneficial bacteria that can help optimize the health of your gut microbiome to promote better overall health. Upping your intake of probiotics can also support healthy digestion, boost immunity and reduce cholesterol levels. (29)
Often thought of as a high-fat food, steak is actually not as high in fat as you may think, particularly if you choose one of these lean cuts, which have 5 grams of fat and less than 2 grams of saturated fat per 3-ounce serving, on average. What's more, lean beef is an excellent source of protein, iron, and zinc, all important nutrients for active women. One 3-ounce portion of lean beef packs a whopping 25 grams of muscle-building protein, three times the iron (which is important for carrying the oxygen in your blood to your brain and muscles) of 1 cup of spinach, and a third of your daily zinc needs to help support your immune system. Lean cuts of pork, like pork tenderloin, can also be a good source of fat when eaten in moderation. Cured and processed pork, like bacon, often contains loads of sodium and other preservatives like nitrates (which have been linked to increased heart disease and cancer risk), so they're not the healthiest way to consume the other white meat.
It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.