Friday, July 15, 2016

10 Healthy Sources of Fat

It seems like somewhere along the way, everyone in America world got the same memo, “FAT IS BAD FOR YOU!” The problem with that is it’s not entirely true. Because of the trend to avoid fats all together, people began to eat more sugars, refined carbohydrates and processed foods. It seems like many people figured as long as they avoided fat and counted calories, they were okay.
As a result, the average American diet lacks adequate nutrition and obesity has become an epidemic.
People’s attitudes are shifting, especially as more and more studies report that fat, even saturated fat isn’t the monster it was made out to be. Of course it matters how many calories you eat, but it’s perhaps more important to consider where your calories come from. Loading up on healthy sources of fat can keep you full longer and deliver important nutrients to your body.
There are many healthy foods high in fat that have been dubbed with the marketing buzzword of “superfood.” Below are 10 healthy foods that are high in fat and extremely nutritious. You should definitely add these into your diet.


Salmon is a fish that is full of good fats. It’s a powerful source of vitamin A as well as protein too. Salmon contains omega-3 fats which are rich in EPA and DHA. If you aren’t a fan of salmon, you can also get the same benefits from tuna or sardines. Many people take fish oil supplements found to get adequate amounts of omega-3 fatty acids. 

Green Olives

1 oz. of green olives (14 medium-sized olives) contains approximately 40 calories – including 4 grams of fat and 1 gram of fiber. These delectable treats are packed with monounsaturated fat, which is a known agent to prevent inflammation. They are also full of antioxidants, which help decrease the risks for heart disease and cancer. They are also chalk full of vitamin A, vitamin E and copper.


Flaxseeds are golden in color and have a hint of nuttiness. You can buy them ground or whole at most markets. 1 tbsp. of flaxseeds contains plenty of fiber and a good amount of omega-3 fats. The type of omega-3 fats found in flaxseed is called ALA (alpha-linolenic). It doesn’t offer quite as many of the same benefits as salmon, but it is still a healthy source of fat to incorporate into your diet.

Parmesan Cheese

Parmesan cheese adds delicious to flavor to any meal. Not only that but it’s also filled with fat. Parmesan cheese is high in calories, but you only need a little to add big flavor to a dish. 2 tbsp. of Parmesan has around 45 calories, 2 grams fat and 2 grams saturated fat.  

Olive Oil

Olive oil is especially healthy since it’s high in monounsaturated fat (the good kind). Monounsaturated fats can lower cholesterol. Olive oil is a healthier source of fat than butter or margarine and can be used in much the same way when cooking. Olive oil comes in three different classes, extra virgin, virgin and regular olive oil.

Peanut Butter

Nuts like peanuts and almonds are filled with healthy fats. You can eat peanut butter any time of day to satisfy your craving for fats. Make sure and keep your portions in control, peanut butter is very dense. 2 tbsp. is enough for a sandwich, meal or snack. Try the all-natural peanut butters since they have no added salt or processed sugar. You can even make your own. 

Whole Eggs

Don’t get rid of those yokes! You don’t need to eat only egg whites to be healthy. Eggs have a low amount of saturated fat and contain higher amounts of unsaturated fat. Eggs are also a great source of protein. You can add them to just about anything or enjoy them on their own. For a healthier version of breakfast, try poaching your eggs instead of frying them.


Avocados are a fruit with a nutty flavor. There are different varieties of the avocado including Haas and Fuerte. A Haas is made up of 75% unsaturated fat. One serving also gives you 8% of your daily dose of fiber. All you need is a couple oz. of avocado to deliver a laundry list of essential nutrients to your body.

Always speak with a healthcare professional before making any drastic changes in your diet. Total Home Health Inc. can help you find a local expert in your area to get in touch with. Contact us today to jumpstart a longer, healthier life. 

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