Top 6 High Fat Foods You Should Be Eating

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3. Almonds

Actually, almost any nut makes a fantastic, healthy fat snack, but we mention almonds because they are the nut that has the lowest calories. One ounce of almonds (about 23 nuts) has 14 grams of fat, 9 of which are monounsaturated and 3.5 of which are polyunsaturated. Since nuts are high in calories, be sure to snack on these in moderation. Just about a handful of most nuts each day will do the trick, giving you the fats your body wants but the flavor and crunch you crave.


4. Eggs

If you have been avoiding eggs because of cholesterol, you can forget it. That old myth has been thrown out the window! One large egg (including the yolk) has 2 grams of monounsaturated fat and 1 gram of polyunsaturated fat. So have some for breakfast, or hard boil a few eggs for a terrific lunch or mid-afternoon snack.


5. Flax Seeds

Whole flax seeds have 4 grams of fat, 3 polyunsaturated and 1 gram of monounsaturated. Flax seeds have from between 75 to as much as 800 times more lignans, the part of plants that act like antioxidants, more than any other plant. You can sprinkle flax seeds into salads, soups, yogurt, and oatmeal.

Other seeds are good sources of fat as well, including sesame seeds, a tablespoon of which has 2 grams of polyunsaturated fat and 1.5 grams of monounsaturated fats. Pumpkin seeds are another great option with one ounce of pumpkin seeds containing 2 grams of monounsaturated fats and 2.5 grams of polyunsaturated fats.


SEE ALSO: How To Fight With Essential Fatty Acid Deficiency Infographic

6. Olives (and their oil)

Adding about 10 large sized olives into your next salad will give you 5 grams of healthy fat, 3.5 grams of monounsaturated and .4 polyunsaturated. If you aren’t crazy about olives, then use olive oil! One tablespoon has 13 grams of fat, 10 of which are monounsaturated fats and 1.5 being polyunsaturated.

The answer to the fat question isn’t cutting all fat out of your diet, it’s learning to make healthy choices and replace bad fats (trans-fats) with healthy, good fats.


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One Comment

  1. justdooit

    Mar 23, 2015 at 5:54 pm

    Problem with olive oil…it can become rancid. Opening the bottle let’s oxygen in…oxidizing the contents in the bottle. Use coconut oil instead..