7 Of the Healthiest Fat Sources To Add To Your Diet

Fats are so important to your diet. They provide your body with the energy that it needs to work properly. Fats also keep your skin and hair healthy because they help your body absorb nutrients like vitamins A, D, E, and K. These nutrients are considered fat soluble. Fats also insulate you and keep you warm. But some fats are healthier than others. It's best to enjoy monounsaturated and polyunsaturated fats rather than saturated fats. Here are the best places to get them.

1. Avocados

Avocados naturally contain good fats. In all, 75 percent of the fat in an avocado is monounsaturated and the other portion is polyunsaturated. Also try avocado oil.

See: About fats.

2. Sardines

Sardines and other small oily fish including herring and anchovies are the most potent sources of the omega 3 fatty acids EPA and DHA which have been found to lower triglycerides and cholesterol levels. These fats cannot be made naturally and the body needs them to survive, so it's important to find them in your diet.

See: About sardines.

3. Almonds

Almonds are high in monounsaturated fats. These fats reduce your risk of heart disease. They also contain the powerful antioxidant vitamin E. Also try almond butter.

4. Sunflower Seeds

Sunflower seeds contain a good amount of fat but it's mostly monounsaturated and polyunsaturated fats. Not to mention that sunflower seeds contain other hard to find nutrients like magnesium and selenium. They're also a great source of vitamin E.

See: Magnesium and selenium.

5. Tofu

Tofu, which is made of soybeans, has more fat than other beans but it's good fat, including omega 3 fatty acids. Tofu also contains calcium, iron, and zinc.

6. Olives

Olives are made of monounsaturated fats as is the most famous product of olives, olive oil. It's the best fat to use in your cooking because it's a fat that unlike saturated fats, reduces your risk of cardiovascular disease.

7. Chia Seeds

Chia seeds contain mostly omega 3 fatty acids. Not to mention protein, fiber, and calcium. They're so tiny that you can add them to just about anything from baked goods to granola. Healthy fats are important to the overall functioning of your body. Choosing healthy fats can reduce your risk of obesity and the chronic diseases associated with it.

Did you know?

Even foods that say they are free of trans fats may contain less than 1 gram. This seems minimal but it can add up in your diet. Read ingredients and make sure that your foods contain no hydrogenated fats, which is code for trans fats.

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What are the main sources of fat in diets?

It may be animal products (meat, milk) or vegetable (canola,  soybean, nuts). It will depend on what the person eats, and what  foods are popular in that area.
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