Foods with healthy fats

Following our other post on “Is fat good or is fat bad” I want to encourage you to start incorporating more of these in your diet. Let’s remind ourselves of the benefits.

Improves Energy Levels
Improves Fat Loss
Improves Cardiovascular Health
Improves Immune Function
Improves Longevity
Improves Glucose Metabolism
Improves Nutrient Absorption
Improves Athletic & Exercise Performance

Facts about fats

Each gram of fat contains 9 calories making it the most calorie dense macro nutrient compared to carbohydrate (4 calories) and protein (4 calories)

Each meal you have ideally needs to include

Fats
Protein
Carbohydrates

But just bear in mind that due to fat’s high nutrient density over consumption of fat can lead to weight gain.

*Image derived from My Food Data – https://myfooddata.com

Some healthy high fat foods

Avocado

Avocado is a fruit native to Central America, grown in warm and subtropical climates throughout the world. The pulp of the fruit contains approx 60% oil, 7% skin and 2% seed. (1) They are high in a monounsaturated fatty acids (oleic acid) which research suggests are anti inflammatory protecting against heart disease, diabetes and cancer (2)

Eggs

Eggs are a popular choice for many who are looking to lose fat, due to their high protein content (6.3g) and low calorie (78 cals). They provide us with such good levels of other nutrients with 0.56g carbohydrate and 5.3g total fat (the good fats you need :)) This is in addition to the deluxe of vitamins and minerals at our disposal (3)

This study showed that having an egg breakfast (instead of a bagel breakfast) enhanced weight loss (4) So I urge you to start including eggs as a staple food in your diet.

Fatty Fish

Fatty fish are packed with unsaturated and Omega 3 fatty acids which are incredibly important for helping with inflammation, heart health, cognitive function and high blood pressure (5)

There have also been studies suggesting Omega 3’s and PUFA support those training, increasing the energy availability and muscle repair. (6)

Various fish can be incorporated into your diet such as fresh tuna, herring, mackerel, sardines & trout.

mackerel supplying essential fatty acids

Nuts

Nuts in general have high protein levels (for example peanuts 25.8g, pistachios 20.6g almonds 21.3g, and brazil nuts 14.3g, per 100g). They are also a good source of fibre with ranges between 4g to 11g per 100g and folate.

Folate ( a vital B vitamin) is vital for DNA synthesis, stability, integrity and repair with insufficiency being associated with some forms of cancer. (7)

In addition vital minerals such as calcium, magnesium and potassium are also big players within the nut family.

Studies have shown health benefits of eating nuts on cardiovascular health, blood cholesterol and diabetes (8)