7 Fatty Foods That Are Good For You

Fatty foods that are good for youAre you having eaters’ remorse after indulging in a tasty Easter meal this past weekend? You may be worried that you consumed too many fatty foods. But you may have actually eaten good fats.

In addition, eating more fat – instead of less – can be key to helping you reduce your calorie intake. You won’t feel deprived like you do when you eat all low-fat foods or turn to carbohydrates to feel full.

We recently blogged that fatty foods may not be as bad for us as we once thought. It’s about more than just the amount of fat you eat. It’s the types of fat you eat that really matter.

Trans fats are still to blame for many of the unhealthy things that all fats get blamed for – heart disease, weight gain, clogged arteries and more. Trans fats are also called hydrogenated oils and are made from unsaturated fat that has been chemically altered to keep food fresh longer. Your body has no use for these fats.

On the other hand, monounsaturated and polyunsaturated fats can be good for you. They can help raise good HDL cholesterol and lower bad LDL cholesterol, and protect against the build up of plaque in your arteries.

You should still keep an eye on how much fat you eat. The USDA recommends that you keep your total fat intake to 20-35% of daily calories. You should limit saturated fats to less than 10% of your calories. Limit trans fats to only 1% of your calorie intake.

Here are 7 foods that are packed with healthy fats:

Olive oil
Olive oil is often used in a Mediterranean diet. It is a healthier choice over vegetable or palm oil. It may help reduce the risk of heart disease, high blood pressure and certain types of cancers. Olive oil has 100 calories per tablespoon, so you should still use it in moderation.

Eggs
Eggs are a great source of protein. We have been told that egg whites are the healthier part of the egg because they have less fat. While the egg yolk has some fat, it also has important nutrients. The yolk contains choline, a B vitamin that helps regulate the brain, nervous system and cardiovascular system.

Dairy
Cheese is packed with protein and fats that help keep you full. It’s great for a snack and for eating on the go. Milk and yogurt that are fortified with omega-3 fatty acids are a source of good fat. While sour cream has a bad reputation as a fatty food, at least half of its calories come from saturated fat. In fact, it has half the calories of a tablespoon of mayonnaise.

Seeds and nuts
Pumpkin, sunflower and sesame seeds are good for you. Flaxseeds are also a good source of omega-3s. Nuts are a great monounsaturated fat. Grab a handful of almonds, peanuts, macadamia nuts, walnuts, hazelnuts, pecans or cashews.

Fish
Fatty fish, including salmon, tuna, mackerel, herring, trout and sardines, are a good source of healthy fats and omega-3 fatty acids. The American Heart Association recommends eating two 3-ounces servings of fish each week.

Avocados
Avocados are high in fat, but it’s the monounsaturated, hearty-healthy kind that is good for your cholesterol. In addition, when you eat avocados with other food, they can help your body better absorb nutrients. Add avocado slices to a sandwich or substitute avocados for butter or cream cheese.

 Soy foods
You may be surprised how many foods you can buy that are made from soybeans. You can try tofu, miso, tempeh, soy milk and edamame. Soy products have many health benefits including the plant-based fatty acid ALA. You can even snack on roasted soybeans.

The key to healthy eating is creating a balanced diet with a variety of good food choices. It also helps to create healthy eating habits.

Advertisements

2 thoughts on “7 Fatty Foods That Are Good For You

  1. Pingback: 10 Healthy Eating Myths and Facts | Live the Balanced Life

  2. Pingback: 8 Secrets to Eating Smarter | Live the Balanced Life

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s