No more guilty pleasure.

Fat, many people think that it’s bad, well it’s fat. It makes you fat. That’s not entirely accurate though. Unsaturated fat is good for us, it’s healthy, hence it’s the good fat. On the other hand, unsaturated and trans fat, these are the type of fat that you should stay away from.

The fact is we need fat (unsaturated fat and some type of saturated fat, but we should definitely avoid polyunsaturated fat) because of the important role that it plays in keeping our body functional. It helps to insulate the body, protects us from injury and helps with vitamin absorption. Fat adds flavour and texture to foods. To achieve a balanced and healthy diet, we should always include good fat in every meal. Without fat, our body will break down, so do not avoid good fats, do the opposite, embrace them.

Here is our list of top 10 foods with good fat.

1.    Avocado

Inspiring Women Magazine
Inspiring Women Magazine

Avocado is one of the superfood available to us easily. Everyone has increasingly become more aware of the benefits of avocados. It contains not only good fat but also it has very high fiber, and contains powerful antioxidant along with other nutrients. Eating avocado regularly bring so many benefits. One study reported that eating avocados regularly could decrease cholesterol level significantly and reduce risk of heart diseases.

2.    Salmon

Upknorth
Upknorth

Not only delicious but also nutritious! In addition to the amount of good fat and high protein, salmon is also rich in omega-3 fatty acids. These fatty acids are essential because our body cannot produce omega-3 by itself. Omega-3 is also good for the brain, that’s a big bonus!

3.    Nuts

Correctmeifimcritical
Correctmeifimcritical

Nuts contain high protein, good fat, omega-3 and vitamin-E. Vitamin-E promotes healthy skin. Eating nuts can also reduce the risk of heart disease. Almond is especially good.

4.    Dark chocolate

Livestrong
Livestrong

One ounce of dark chocolate (generally the size of three fingers) contains 150 calories and 9 grams of good fat. You only need 60% of the one ounce every day, it also helps your appetite because dark chocolate keeps you satisfied. What makes this food better is that it contains antioxidant. In fact, one study revealed that dark chocolate has more antioxidant than blueberries and acai berries.

5.    Ground flaxseed

LEAFtv
LEAFtv

Flaxseed is the richest source of plant-based omega-3 fatty acids. Flaxseeds are also ranked number 1 as a source of lignans. This seed has various benefits. It improve our digestion system, give us clearer skin, reduce cholesterol level, lower our cravings for sugar (a huge plus when we are trying to maintain or lose weight), balance hormones, promote weight loss and best of all, fight cancer!

6.    Parmesan cheese

Grub Street
Grub Street

Parmesan is significantly aged, the fat content is broken down to short-chain acids. This makes it easier for the body to absorb the fat and use it as energy instead of storing it as excess fat. Parmesan cheese is much more than fat, it contains a great source of calcium, vitamin B12, protein, and other nutrients.

7.    Whole eggs

HealthVist
HealthVist

Whole eggs itself is a great source of protein and heart-healthy omega-3 fatty acids. Previously, eggs was associated with high cholesterol and fat that can lead to heart diseases. However, in light of a recent study by The American Journal of Clinical Nutrition, saturated fat was not associated with an increased risk of coronary heart disease, stroke or coronary vascular disease.

8.    Extra virgin olive oil

Nutrition Secrets
Nutrition Secrets

The fat found in extra virgin olive oil might be the best healthy fat there is. Importantly, this oil contains antioxidants, which we all know is very good for us. The antioxidants found in extra virgin olive oil. The other reason that this oil is healthy is its ability to fight inflammation that is believed to be the cause of some chronic diseases such as cancer, diabetes, Alzheimer’s, metabolic syndrome and arthritis. This oil also contains a good amount of omega 3 and 6. More reason to use extra virgin olive oil!

9.    Chia seeds

Happy Happy Vegan
Happy Happy Vegan

Whoever said size matters, clearly they haven’t tried chia seeds. These little seeds certainly can attest to that. It is packed with nutrients including fiber, high quality protein, good fat, calcium, magnesium, phosphorus, zinc, vitamin B3, potassium, vitamin B1 and B2. Chia seeds are a whole grain food, therefore it is usually grown organically, non-GMO (genetically modified organism). Chia seeds are also loaded with antioxidants. Chia seed is truly a super healthy seed, you can benefit so much from this little seeds.

10.    Butter

Daily Mail
Alamy via Daily Mail

We have never associate butter with being healthy, so it’s a little surprising that this food get into this list. The fact is, butter contains a lot of healthy saturated fats. A recent study has discovered that there is no relationship whatsoever between saturated fat and cardiovascular disease. But this does not mean that butter is healthy. Butter sits right in the middle between the healthy and unhealthy. It is better than sugar and margarine but worse than olive oil. We know that butter brings out that rich flavor, so should we get some croissants?

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