Fat isn’t always the enemy. The foods on this list can be high in fat content but they also come with some great health benefits. Try adding them into your diet this week. Remember, portion sizes are the key when eating these foods but you don’t always have to be scared of fat.
About ¼ cup of almonds contains around 160 calories, 14 grams of unsaturated fat, and 6 grams of protein. They are also a great source of the antioxidant vitamin E, giving you an amazing 40% of the recommended daily amount; as well as fibre and magnesium. Plus, they contain numerous phytochemicals, including kaempferol and quercentin which have been shown to help prevent cancer and lower your risk of heart disease. Take some to work as an easy snack, just don’t go overboard.
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower likelihood of heart disease than those who don’t. Avocados will also bring lots of health benefits, in addition to its fat burning benefits due to its vitamin E and glutathione, it can protect you against diseases including several forms of cancer, heart disease, diabetes, and cholesterol.
Yes you can have chocolate! Remember, when snacking on dark chocolate, the serving size matters most so make smart choices. The cocoa bean in dark chocolate contains nutrients such as vitamins A, B, and E, along with calcium, iron, and potassium. It also contains theobromine, a powerful antioxidant shown to help reduce inflammation and lower blood pressure. Because dark chocolate contains a nice amount of fat, a small amount can keep you satisfied.
About 14 medium olives has around 40 calories, 4 grams of fat, and 1 gram of fibre. They are rich in vitamin A and E and copper. The fat found in olives is mostly heart healthy monounsatured fat, which has been shown to help fight inflammation. Olives are also rich in polyphenols, an antioxidant that can help decrease the risk of heart disease and it may contain cancer-fighting properties.
Extra-virgin comes from the first press of olives, and is typically the most expensive. It has a stronger flavour and are generally greener in colour. Virgin olive oil is made from pressing already crushed olives and it is slightly more acidic. All oils contain 120 calories and 14 grams of pure fat per tablespoon. However, olive oil is particularly healthy because it’s high in monounsaturated fat, shown to help lower cholesterol when replacing saturated fats like in butter.
For years, eggs have had a bad reputation. However, studies have shown that eggs are an excellent protein-rich choice for breakfast, or any meal of the day. They’re also an excellent mood-booster, containing all of the basic amino acids necessary to produce essential neurotransmitters, including serotonin. They’re also one of the few dietary sources of choline which is vital for your circulatory and neurologic systems. So don’t be afraid to add some eggs to tomorrow’s breakfast.
Salmon is an excellent source of vitamin A and protein. It has also been connected to a decreased risk of numerous cardiovascular problems, such as heart attack, stroke, heart arrhythmia and high blood pressure. Fatty fish like salmon make you feel full, and have some great health benefits for your brain. You can also get the same omega-3 fat benefits from other cold-water fish like tuna or sardines.