Dietary fat is an important macro nutrient that compliments the two primary fuel sources of protein and carbohydrates.
Unfortunately, one of the biggest myths in the diet industry is that all fats are bad and created equal. However, the truth is your body needs certain "good" fats to function optimally and to avoid many of the health risks associated with eliminating these fats from your diet.
There are two main types of healthy fats (good fats) - monounsaturated fat and polyunsaturated fats - which are mostly found in plant food sources.
Saturated fats should be consumed only in moderation and are more prevalent in animal food sources, such as organic whole milk products and pasture-raised eggs.
High quality fats are vital for supporting your brain, heart and nerve function. Here we reveal eight of the best sources of dietary fat to ensure you're giving your body what it needs to function optimally.
1. Avocados
Avocados are close to nature's perfect food.
They're versatile, delicious, readily available year round and packed with one of the healthiest fats you can eat, monounsaturated fat.
In fact, one medium avocado has about 23 grams of mostly monounsaturated fat. Not to mention, it also has 40% of your recommended daily fibre intake and is sodium-free to help keep your heart healthy.
Eating more avocados is a great way to ensure your body is getting the healthy fats it needs to function and thrive.
2. Raw Nuts
Raw nuts are a wonderful source of healthy fats, protein and dietary fibre.
Polyunsaturated fats are found in walnuts and pine nuts, while monounsaturated fats are a feature of almonds, pistachios, pecans and hazelnuts. Brazil nuts, cashews and macadamia nuts are higher in saturated fat but still loaded with nutritional qualities.
A healthy portion size is a handful of nuts per day, which can be enjoyed on their own as a raw snack, or added to your favourite home-made salads, muesli or organic yogurt.
Nut butters are also a healthy option, with the best varieties being almond, walnut and cashew butter.
3. Chia Seeds
Bursting with fibre and protein, chia seeds are also packed with healthy omega-3 fatty acids, essential minerals and antioxidants to support your immunity and strength.
Best added to raw smoothies, raw deserts, or soaked overnight in coconut milk or almond milk to prepare "chia pods" for breakfast, chia seeds are a versatile little food with subtle flavour and texture.
Learn more in our blog: 5 Amazing Benefits Of Chia Seeds
4. Extra Virgin Olive Oil
Extra virgin olive oil (EVOO) has been embraced for centuries by long-lived cultures for its incredible versatility, taste and health benefits.
Ideal as a feature for your favourite salad dressings, for dipping wholegrain or sourdough breads, or for cooking your favourite mediterranean recipes, olive oil is bursting with monounsaturated fats; in fact, one tablespoon has 14 grams of healthy fat.
The optimum amount of EVVO to consume in a day for great all round health benefits is around 2 tablespoons.
Learn more in our blog: 5 Ways Olive Oil Keeps You Healthy.
5. Flaxseeds
Flaxseeds are loaded with omega-3 fatty acids, which the body cannot make on it's own, to support heart health, brain health and to help keep inflammation low in the body.
Sprinkle flaxseeds over your morning oatmeal, blend a teaspoon full into your favourite smoothie recipe, or sprinkle a small amount into your homemade salad dressings.
Flaxseeds are also packed with fibre to support healthy digestive function and to prevent bowel related diseases.
6. Coconut Oil
Coconut oil is one of the best cooking oils due to its extremely high heat point, meaning it doesn't go rancid when overheated like vegetable oils can.
While the fat content in coconut oil is saturated fat, the molecular structure of coconut oil allows the body to be very efficient at processing the fat for energy rather than storing it in the form of weight gain.
The benefits include, boosting your metabolism and suppressing your appetite, to maintain a healthy weight.
Use coconut oil to bake and fry foods that you would normally use vegetable or olive oil for, such as for baking or roasting potatoes for example.
Additionally, coconut oil is great for protecting and nourishing the skin for general daily use or to rehydrate the skin after exposure to the sun and wind.
The Main Takeaway
When it comes to health problems and diseases, dietary fats are not the problem.
By embracing good fats in their raw state that have not been chemically altered or treated, you will provide your body vital nutrients to support your energy, cell growth and to protect your organs, nerves, heart and brain.
Every healthy diet should feature a variety of good fats. By including a number of the foods highlighted for you here in your diet regularly, you will help your body to maintain a healthy weight, while minimising the risk of disease and inflammation that is so common in people who choose to avoid high quality fats in their diet altogether.
Tolman Self Care.
