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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
The notion that all fats are bad for our health has been debunked, and we now understand that incorporating healthy fats into our diet is essential for overall well-being. Healthy high-fat foods not only provide a concentrated source of energy but also offer numerous health benefits, such as supporting brain function, promoting heart health, and aiding nutrient absorption.
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Avocados are rich in heart-healthy monounsaturated fats, which can help lower bad cholesterol levels while providing a creamy texture and a dose of fibre.
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Fatty fish like salmon are excellent sources of omega-3 fatty acids, essential for brain health, reducing inflammation, and supporting heart function.
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This staple in Mediterranean cuisine is packed with monounsaturated fats and antioxidants, making it a great addition to salads and cooking.
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Loaded with omega-3 fatty acids, fibre, and protein, chia seeds are versatile and can be sprinkled on yoghurt, blended into smoothies, or used in baking.
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Whether it's coconut oil, coconut milk, or shredded coconut, this tropical fruit is a source of medium-chain triglycerides (MCTs) that provide quick energy.
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Walnuts are a powerhouse of omega-3 fats, particularly alpha-linolenic acid (ALA), which supports heart health and cognitive function.
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Opt for dark chocolate with a high cocoa content to enjoy its heart-healthy monounsaturated fats and antioxidant properties in moderation.
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Full-fat Greek yoghurt contains saturated fats but also delivers probiotics and calcium, making it a nutritious and satisfying snack or breakfast option.
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A handful of almonds provides a mix of healthy fats, protein, and fibre, making it a convenient and heart-healthy snack.
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Rich in ALA, fibre, and lignans, flaxseeds are another excellent source of healthy fats and can be sprinkled on cereal, salads, or added to baked goods.
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Incorporating healthy high-fat foods into your diet is a wise choice for promoting overall health and wellness. By embracing these nutritious options, such as avocados, nuts, seeds, and fatty fish, you can take advantage of their abundant vitamins, minerals, and essential fatty acids.
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