What are the top healthy fat sources?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Foods rich in healthy fats will nourish your body and support heart health. I suggest focusing on whole-food sources like salmon and avocados because healthy fats provide essential fatty acids, which are fats that the body cannot produce on its own. These fats will help reduce inflammation and are beneficial for overall brain function. Make it a point to incorporate these foods into your daily diet for optimal energy levels and long-term health benefits.
Fatty fish is considered one of the best options. Salmon gives you 1.5g omega-3s per 3-oz serving, which substantially decreases the risk of heart disease. Bake it with some herbs for an easy prep. This easy habit will protect your cardiovascular health better than any supplement.
Avocados
- Provide 7g monounsaturated fat per 50g serving
- Rich in potassium and fiber for digestion
- Use as butter substitute on whole-grain toast
- Add lime juice to prevent browning
Nuts & Seeds
- Walnuts offer 13g polyunsaturated fats per 1oz
- Chia seeds provide 5g omega-3 ALA per 2 tbsp
- Store refrigerated to maintain freshness
- Portion control: one small handful daily
Plant Oils
- Extra virgin olive oil has highest polyphenols
- Use for dressings below 410°F smoke point
- Avocado oil works for high-heat cooking
- Measure with tablespoon to control intake
*Capsule inclusion* is the most important aspect. I wake up to avocado toast, and add chia seeds to smoothies or cereals. This way, I get a steady supply of omega-3 fatty acids without having to overhaul my diet completely. These small additions to the diet are worth their weight in gold for overall health, as they provide significant long-term health benefits.
Distribute sources of fat evenly across the week. Ensure you eat fatty fish at least twice a week, consume nuts daily, and use plant oils in your meals. Meals can be served in small portions, guided by visualization, such as a fist or palm-sized portion. This way, you can reap the most health benefits without necessarily increasing calories.
Read the full article: 10 Healthy Fat Sources for Better Health
