Our brain is made up of about 60% fat. Fat not only provides energy, but it also plays an important role in the formation of body cells, hormone production, and heart health. But did you know that not all fats are the same? Some fats are heart healthy blessings for your body, while some fats can be a silent killer!
Studies have shown that people who eat healthy fats reduce their risk of heart disease by 30%. Also, consuming the right amount of omega-3 fats can help improve mental health, reduce inflammation, and aid in weight loss. Unfortunately, a lot of people believe that a healthy diet means eating less fat, but this is a completely wrong idea!
Research suggests that not consuming fat from the right source can lead to a lack of energy in our body, damage the hormonal balance, and reduce brain function. So, which fats are good for our body, and which ones should be avoided?
In ancient times, when people consumed fats from animals, nuts, and seeds, the rate of heart disease was much lower. Because of modern processed foods, the consumption of trans fats and refined oils has increased significantly, which has led to an alarming increase in the rate of heart disease, diabetes, and obesity.
In this article, we’ll look at the best sources of healthy fats and how to incorporate them into your diet.
Types of Dietary Fats
Fat is not only a source of energy but also mandatory for our heart health, brain function, hormone balance, and cell formation. But not all fats are the same – While good fats are essential to the body, trans fats and excess saturated fats raise the risk of many kinds of problems, especially heart disease.
Healthy fats are mainly of two types:
- The monounsaturated fats
- Polyunsaturated fats
Monounsaturated fat,
This fat helps to lower LDL (bad cholesterol) and increase HDL (good cholesterol) which helps to reduce the risk of heart attack and stroke. It is also important to keep the body’s cells healthy.
Polyunsaturated fats,
These fats include omega-3 and omega-6 fatty acids, which the body cannot produce on its own, so must be obtained from food.
Omega-3:
- Reduces the risk of heart disease
- Helps to maintain normal blood pressure
- Improves brain functioning
- Reduce inflammation
Omega-6:
- Helps in the growth of the body and the health of the cells,
- Strengthening the immune system,
- Beneficial for bone and skin health
Health Benefits of Heart Healthy Fats
Source of energy: Fat contains 9 calories of energy per gram, which is twice the amount found in protein or carbohydrates. Fat supplies prolonged energy to our bodies.
Helps to absorb nutrients: Healthy fats help our body absorb essential fat-soluble vitamins (A, D, E, K). These vitamins are essential for our health, and without fats, our bodies cannot use them properly.
Helps to grow cells: Fat plays an important role in the formation of cells and the growth of new cells. It is the main component of the cell membrane, which helps the cells of our body to function effectively.
Produce hormones: Fat helps in the production of hormones in our body. These hormones help regulate the body’s growth, metabolism, and reproductive processes. As a result, all the functions of the body are performed correctly.
Improve Brain Functioning: Our brain is made up of about 60% fat. Healthy fats help to maintain brain function and improve memory. In particular, omega-3 fatty acids protect brain health and reduce the risk of neurodegenerative diseases.
Heart health: Healthy fats, such as monounsaturated and polyunsaturated fats, help reduce bad cholesterol and increase good cholesterol. It reduces the risk of heart disease and stroke. Omega-3 fatty acids help to lower blood pressure, prevent arrhythmias, and reduce triglycerides, which are beneficial for our heart.
Reduce inflammation: Omega-3 fatty acids help to reduce inflammation in the body. Chronic inflammation is associated with various diseases, such as heart disease, cancer, and arthritis, so reducing it is important for our health.
Helps to manage weight: Healthy fats keep our stomachs full, which reduces overeating. It helps in weight control and provides the necessary nutrients to the body as a part of a balanced diet.
1. Eggs: A Source of Heart Healthy Fats
Eggs are an excellent source of protein and healthy fats.
Healthy Fat: Each medium-sized egg contains about 5 grams of fat, which includes 2 g of monounsaturated and 0.7-1 g of polyunsaturated fats. (1)
This type of fat helps us to reduce the risk of heart disease and maintain a good fat balance in the body.
People think that eating egg yolks increases cholesterol, but it’s not true unless you’re eating an excessive amount. Having up to two or highest three are fine. Eggs help in lowering LDL (bad) cholesterol and raising HDL (good) cholesterol. Therefore, there is no need to be afraid of eggs.
The combination of protein and fat in eggs keeps us satiated for a long time. Studies have shown that eating eggs reduces the tendency to overeat, thus helping in the process of weight loss. In addition, egg protein plays an important role in building and rebuilding muscles, especially for those who want to build a muscular physique.
It contains about 1.5 grams of saturated fat and 3 grams of unsaturated fat. Eating too much saturated fat can be harmful to the body, but the unsaturated fat in eggs is good for the heart and overall body functionality.
Generally speaking, a healthy adult is safe to eat 1-2 eggs per day. However, if someone has high cholesterol or other health problems, they should consult a doctor.
2. Avocado
Avocados are one of the best sources of healthy fats. It is rich in monounsaturated fats necessary for the body and some amount of polyunsaturated fats.
Healthy Fat: A medium-sized avocado contains about 20 g of fat, which has around 15 g of monounsaturated fat and 3 g of polyunsaturated fat. (2)
Why Avocado Is Known As ‘ Good Fat? The omega-9 fatty acids present in avocados are very beneficial for the body, which helps to increase HDL (good cholesterol). This fat is important for your heart health as it keeps blood vessels healthy and also helps to control blood pressure.
Avocado is rich in fiber and healthy fats; it keeps us satiated for a long time, thereby reducing overeating. Being low on the glycemic index, it helps to keep blood sugar levels stable, which is very helpful in the process of weight loss.
A medium-sized avocado that contains 30 grams of fat meets about one-third of your daily fat needs. However, most of its fat is monounsaturated fat, which is much safer than other processed fats and very beneficial for the heart.
It is safe to eat one-half to one full avocado per day. However, if you want to control calories, it is necessary to keep an eye on the amount because it is full of calories.
The most popular way to eat avocado is to add it to a smoothie, toast, or salad. You can use it for breakfast or lunch. The healthy fats and nutrients in it keep your body strong and help in daily activities.
3. Fatty Fish: Rich in Heart Healthy Fats
Fatty fish are fish that are rich in omega-3 fatty acids. Salmon, mackerel, and sardines are rich in healthy fats, which are beneficial for the heart, brain, and joints.
Healthy Fat: Fatty fish contains about 10-15 grams of fat per 100gm and around 2-5 g of healthy fat. (3)
Omega-3 fatty acids in fatty fish help to reduce inflammation. These fats help in maintaining heart health, controlling blood pressure, and lowering cholesterol. Also, it helps in reducing depression, Alzheimer’s, and other mental problems.
Omega-3 fatty acids also help to maintain the proper functioning of the brain. It keeps the brain cells well-organized and improves mental health. Health experts recommend eating fatty fish at least 2-3 times a week.
Now there is a question: “Fatty Fish vs Fish Oil Supplements – Which is Better”? Although fish oil supplements are a popular option, you can reap the full nutritional benefits of omega-3s by eating natural fish. Fish also contains a variety of vitamins and antioxidants that are not found in supplements.
The correct amount for eating fatty fish is 100-150 grams of fatty fish per day or 2-3 servings of fish per week. It will provide all the necessary nutrients for your body.
4. Dark Chocolate
Chocolate isn’t just delicious, it’s also one of the best sources of healthy fat. The fatty acids and antioxidants present in it are very beneficial for our body.
Fat: Dark chocolate contains 43 g of fat. Mostly saturated, but it has around 15 g of healthy fat. So, portion is important. (4)
Usually, dark chocolate is made from 50-80% cocoa, which is naturally rich in healthy fats and vitamins. The monounsaturated fats and polyunsaturated fats in it are good for our overall health, especially for the heart.
The flavonols in it work as antioxidants, which help to reduce blood pressure and increase blood circulation. Flavonols are also helpful to boost your mood. It produces serotonin and endorphins, which help to improve your mental health. So that, you feel better mentally. Moreover, it helps to improve brain function and increase performance.
One should eat 50%-80% cocoa-rich chocolate to get the most benefits from it. Though dark chocolate is healthy, it’s best not to eat too much of it. Because eating too much sugar and calories can cause the body to store excess calories. So, it is enough to eat 2-3 pieces of dark chocolate.
5. Chia Seed
Chia seeds are known to be a nutritious and healthy source of fat. It is a small but powerful food, which is very useful for our body.
Healthy Fat: It has around 17-20 g of healthy fat per 100 g. (5)
Chia seeds are rich in omega-3 fatty acids, fiber, and protein, which act as healthy fats. It is naturally rich in polyunsaturated fats, which help reduce the risk of heart disease and improve our physical health.
The omega-3 fatty acids in it are extremely beneficial for the body. These fatty acids are important for heart health, help lower cholesterol, and help reduce inflammation in the body. Besides this, the fiber in it helps in keeping the digestive system healthy. It keeps the stomach functioning properly, prevents constipation, and helps keep your stomach clean. Plus, fiber is extremely beneficial in absorbing nutrients.
To enjoy the health benefits of chia seeds, consume 1-2 tablespoons of chia seeds daily. It provides the body with the necessary fats, proteins, and fiber.
Although chia seeds are extremely nutritious, eating a lot might cause stomach issues because they absorb extra water. That’s why it’s important to drink enough water with it.
6. Pumpkin Seeds
Pumpkin seeds are not only a nutritious snack but also an excellent source of healthy fats. These seeds provide many beneficial fats for our body, which help to protect heart health and keep cholesterol under control. Also, pumpkin seeds are rich in magnesium, phosphorus, and fiber, which support our overall health. Pumpkin seeds contain both monounsaturated fats and polyunsaturated fats.
Healthy Fat: Every 100 grams of pumpkin seeds contains about 46 grams of fat, where around 36 gm of is healthy fat. (6)
The antioxidants in pumpkin seeds protect our bodies from free radicals and help reduce inflammation. The zinc and vitamin E in it help to rebuild our skin and body cells. The fiber in pumpkin seeds improves the process of digestion. It helps to cleanse the stomach, relieves constipation, and improves the overall digestion of the body.
You can consume 1-2 tablespoons of pumpkin seeds daily by spreading them on your snack or meal.
pumpkin seeds are extremely nutritious, but do not consume in excessive amounts. Because it contains extra calories. So it’s important to control the amount, and 1-2 tablespoons is enough.
7. Coconut and Coconut Oil
Healthy Fat: Coconut meat has 2 g of healthy fat, and its oil has 1 g of healthy fat per 100 g. (7) (8)
It’s a powerful source of energy. It is not only tasty but also very nutritious. The saturated fat contained in coconut oil and coconut is very beneficial for our bodies. Coconut oil especially helps to increase the body’s energy and maintain heart health. The taste of coconut and its benefits are rich in many qualities.
Coconut oil is full of natural saturated fats. It acts as a source of energy for the body and supports metabolic processes. Coconut oil has MCT (Medium Chain Triglycerides), which provides quick energy and also it acts as a source of brain energy, which is helpful to increase brain function and attention. The fats in coconut oil help to control cholesterol in our body and support heart health.
The antioxidants in coconut oil protect our bodies from free radicals. It improves our skin, digestive system, and cells. Coconut oil helps to reduce inflammation and boost the body’s immune system.
Coconut oil can be used in cooking, such as vegetable soups, salad dressings, or to make sweets. It can also be used on the skin and hair, where it helps to smooth the skin and provide nutrients to the hair roots.
Coconut and it’s oil contain high calories and saturated fats. It’s enough to eat 1-2 tablespoons of coconut oil per day, which will provide beneficial fats for your body and provide energy.
8. Flaxseed and Flaxseed Oil
The nutrients contained in flaxseed are small but powerful. It helps to maintain the proper functioning of our body. Both flaxseed and flaxseed oil provide high levels of omega-3 fatty acids, which help reduce the risk of heart disease, high blood pressure, and inflammation.
Flaxseeds contain alpha-linolenic acid (ALA) which is a natural antioxidant. Moreover, it improves the health of the cells and keeps the skin healthy.
Healthy Fat: Flaxseeds contain high amounts of healthy fat. Its seed has 37 g, and its oil has around 87 g of healthy fat. (9) (10)
The omega-3 fatty acids contained in them help reduce cholesterol and control blood pressure. Plus the lignans in flaxseed oil help to balance hormones, especially in women. It supports reproductive health and helps to regulate stress hormones.
You can consume 1-2 teaspoons of flaxseed oil daily to get the nutritional benefits of flaxseed oil and flaxseeds. It can be added to salads, smoothies, or other foods. You can also grind flaxseeds so that the body can easily absorb the nutrients.
9. Olive and Olive Oil: Top Heart Healthy Fats
Olive oil is called “full of nutrients” because it contains many vitamins and minerals that are very useful for the body. Also, it contains monounsaturated fat that reduces cholesterol and keeps your heart healthy. Which makes this an excellent source of healthy fat.
Healthy Fat: Olive (Generic, Small to Extra Large) per 100g contains around 9 g of healthy fat, and its oil has around 11 g of healthy fat. (11) (12)
Studies have shown that people who use olive oil regularly have a lower risk of heart disease. The oleic acid found in olive oil helps to reduce inflammation and boost the body’s immune system. Moreover, it helps in reducing high blood pressure and solving digestive problems.
Olive oil contains about 75%-80% monounsaturated fats. It can help to meet your body’s nutritional needs and also ensures the long-term well-being of the body.
It also has powerful antioxidants like polyphenols and vitamin E, which protect the human body from harmful free radicals. The most interesting part is it prevents cell damage and reduces age-related problems.
Olive oil helps to maintain the balance of hormones. It helps to regulate stress hormones in the body and improves reproductive health. Olive oil is considered a beneficial food ingredient, especially for women.
Olive oil can be used in a variety of foods. It can be used as a salad dressing, cooking, or as a substitute for oil. You can add olive oil to vegetables, pasta, or soups. Consuming 2-3 teaspoons of olive oil in your daily diet will help you to fulfill the requirement of your body’s healthy fats and antioxidants.
10. Peanuts and Peanut Butter
Peanuts and peanut butter are a great source of healthy fats. This food is the storehouse of nutrients and energy required by our body. Moreover, peanut butter is a powerful protein source, which helps to build muscle as well as increase energy.
Healthy Fat: Peanut has around 41 g of healthy fat, and peanut butter has around 38 g of healthy fat per 100 g. (13) (14)
Peanuts and peanut butter contain monounsaturated fats and polyunsaturated fats and also contain vitamin E, potassium, and magnesium, which are very important for our body’s. These components boost our body’s immune system, support brain health, and provide energy.
Peanut butter contains 50%-60% of healthy fat, However, it may also contain some saturated fat, so it’s best to eat in moderation. A tablespoon of peanut butter contains about 8 grams of fat, including some amount of protein.
Consuming peanut butter on a regular basis helps to control cholesterol and reduces the risk of heart disease. It helps to regulate blood pressure and maintain safe blood circulation.
Peanut butter is a natural source of protein, which provides energy for physical activity. Every 2 tablespoons of peanut butter contains around 8 grams of protein, which is beneficial for building muscle and increasing body strength. Plus, the vitamin B6 and magnesium present in it help to maintain brain function and boost mood. It reduces stress and improves your mental health.
11. Nuts (Walnut, Almond, Cashew, Peanut, etc.)
Nuts are a very useful ingredient in our diet. The healthy fats in them keep our cholesterol in control and make our hearts healthy. It also contains a lot of natural antioxidants, which protect the body’s cells and help reduce inflammation. It has omega-3 fatty acids.
Healthy Fat: The average amount of healthy fat in nuts is around 45 grams per 100 grams. Eating nuts makes you feel full for a longer period of time, which reduces the tendency to overeat. (15)
Nuts are high in calories and fat, so it’s important to watch how much you consume. Generally, 20-25 grams of nuts per day is enough, which will provide the body with the necessary fat, protein, and other nutrients.
Since nuts are extremely nutritious, overeating is not healthy. Especially if you are trying to lose weight, it is important to control the quantity. Consuming a good amount of nuts is beneficial for the body, but eating too much can increase the amount of calories and fat.
12. Cheese
Cheese is also a great source of healthy fat if we consume it in the right amounts. Cheeses contain some amount of saturated fat, which is definitely not good for our heart, but this fat in natural cheeses can be healthy if consumed in moderation. It is necessary to increase the energy of the body for various physical activities.
Healthy Fat: 1 slice of cheddar cheese contains around 10 g of healthy fat. (16)
Cheese typically contains 20%-30% fat. But it also contains monounsaturated and polyunsaturated fats that help to lower (LDL) and increase (HDL). Also, it has vitamins A, D and calcium, which are helpful in improving our bone health and brain function.
This means, even though it is full of nutrients, most of which are saturated fat, that’s why it is important to keep an eye on the quantity. It’s recommended to eat 20-30gm of cheese a day. This amount will ensure you’re not overeating and getting the best nutritional properties will also reduce the risk of consuming excess calories and fat. It will be beneficial for your heart health and other body systems.
How Much Heart Healthy Fats to Consume?
To stay healthy, about 20-35% of the calories you eat each day should come from fats.
To help you better understand, let me take you through a simple example.
- Know Your Calories: Let’s say you eat 2,000 calories a day.
- Find 20-35% of Those Calories
- Convert Calories to Grams: Since 1 gram of fat has 9 calories, you divide the fat calories by 9.
- 20 % fat from 2000 calories, 400 ÷ 9 = 44 grams of fat
- 35% fat from 2000 calories, 700 ÷ 9 = 78 grams of fat
So, if you eat 2,000 calories a day, then from 44 to 78 grams of healthy fats are good and safe options for you.
The Bottom Line
After highlighting the importance of heart healthy fats for your body, you now know how important it is to eat only the right kind of fats. Various natural sources such as eggs, avocados, fatty fish, dark chocolate, chia seeds, pumpkin seeds, coconut oil, and flaxseeds provide beneficial fats for your body, which can help improve your heart, brain, and overall physical health.
Now it is your duty to add these healthy fats to your diet and enjoy the benefits for health. But, as with all things, it’s important to stay focused. So, add these fats to your next list of healthy foods, and get a step on the road to a healthier lifestyle today.
