10 healthy fats to include in your diet

27/02/2020
10 healthy fats to include in your diet

Fat is not something we should exclude from our diet, healthy fats are essential for energy and aiding nutrient absorption. Although ‘bad fats’ such as artificial trans fats and saturated fats are guilty of causing weight gain when eaten in abundance, ‘good fats’ on the other hand can help control your weight and fight fatigue. Here are a few examples of fats to add to your diet:

1.    Avocados

Full of monounsaturated fats and fibre, avocados will keep you full for longer. They offer almost 20 vitamins and minerals and are naturally low in sodium and sugar.

2.    Salmon

Salmon is a great source of omega-3 fatty acids which can aid heart health reduce liver fat among many other benefits.

3.    Nuts

Rich in not only healthy fats but also protein, fibre, vitamins and antioxidants, it’s worth adding a handful of nuts to your daily diet.

4.    Yoghurt

Full-fat natural yoghurt is full of good-for-your-gut probiotic bacteria. Eating a yoghurt regularly can reduce weight gain and improve heart health. Full fat yoghurt also usually contains less sugar than the lower-fat options.

5.    Dark Chocolate

Although dark chocolate contains saturated fat it is also full of healthy fats and vitamins A, B and E.

6.    Flaxseeds

Flaxseeds are a great way to infuse your smoothies, yoghurt or oatmeal with a dose of omega 3 fatty-acids.

7.    Olives

Full of monounsaturated fats if you love olives they are a great addition to your diet. That being said they can be high in sodium so limit your portions if you’re watching your salt-intake.

8.    Cheese

Although cheese is shunned by most diets there is a great amount of fatty acids, protein and calcium in cheese. Cheese can also slow down the absorption of sugar and carbohydrates.

9.    Spirulina

Spirulina is a type of blue-green algae usually available as a supplement or powder. Research has shown that the type of omega-3s in Spirulina are great at controlling inflammation and belly fat.

10. Eggs

While the whites of the eggs contain a great amount of protein the fat in the yolk is mostly monounsaturated which means when eaten in moderation eggs can actually reduce cholesterol. Eggs also have a great amount of Choline, a nutrient that attacks the gene that triggers your body to store fat around your liver.