These foods high in healthy fats are good for you

These foods high in healthy fats are good for you
PHOTO: Pixabay

We usually term fat as bad, unhealthy and possibly a cause of our weight gain but here's the flipside of it that exists - healthy fat that are monounsaturated and polyunsaturated fats.

Unlike its 'evil' counterpart, they are filled with heart-heath benefits and also reduce LDL cholesterol, which usually clogs your arteries.

Monounsaturated fats are anti-inflammatory, packs a load of healthy nutrients and reduce the risk of cardiovascular disease.

Polyunsaturated can be divided into omega-3 and omega-6 fatty acids, which are essential for our bodies to help with brain function and cell growth.

We breakdown the list of ten yummy foods that have a ton of healthy, good fat, for you to savour guilt-free!

1. Eggs

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Not only can you get loads of protein from eggs, you can also get choline, an important B vitamin that regulates the brain and cardiovascular system.

Out of the 5 grams of fat that you get from one whole egg, only 1.5 grams are saturated, making the majority of it essentially good fat.

2. Edamame

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These delicious japanese beans are filled with both polyunsaturated and monounsaturated fats, thatmake a great source of protein and fibre.

3. Tuna

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Tuna lovers, rejoice! This yummy fish packs a high amount of healthy fats and omega-3s.

But do limit your visits to your favourite sushi joint, to avoid excessive intake of mercury, which is usually found in small amounts of seafood.

4. Walnuts

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They don't just have the perfect crunch but also loads of omega-3 fatty acids.

According to a study published in BMJ Journals, eating a handful of walnuts everyday helps to lower cholesterol as well as improve blood vessel function.

5. Tofu

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Indeed, you can never go wrong with tofu on your plate.

Not only is it a good source of monounsaturated and polyunsaturated fats, you can also reap the benefits of its plant-based protein that's low in sodium and high in calcium.

6. Olives and olive oil

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This phytonutrient can be your average snack as it packs mainly monounsaturated fat and also plays a part in reducing bone loss.

The same goes for olive oil, making it the better, healthier choice of oils to use for salads and dips.

7. Dark chocolate

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Choose dark chocolate of a cocoa content of at least 70 per cent to get the most out of plant-based antioxidants.

About half of the fat from this bittersweet snack is saturated but the rest of it contrains healthy fats and nutrients like vitamin A, B, E, calcium and even fibre.

8. Chia Seeds

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They might be small but powerful in omega-3s, fibre, protein and antioxidants.

Definitely the superfood you should include in your smoothies and desserts.

9. Salmon

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The right kind of fatty fish you should be including in your diet.

Full of omega-3 fatty acids, salmon can boost heart health, according to The American Heart Association, who recommends at least two servings weekly to reap the best benefits.

10. Avocado

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Who knew something creamy could be so good for you - not just for your palate but your body, providing primarily monounsaturated fat, fibre, an antioxidant called lutein that protects your vision, while being naturally sodium and cholesterol free at the same time.

Although we would suggest watching the intake as they are still high in calories.

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