We have all banished the word “fat” from our vocabulary and our diet; however, our body needs to receive fatty acids to function properly.
Therefore, in recent years things have changed, and when we talk about fats it is necessary to bear in mind that not all of them are the enemy. In this sense, we have monounsaturated fats, known to be the basis in the Mediterranean diet, and which provide us with endless benefits.
Learn about the 10 foods highest in good fats that cannot be missing from your diet and discover all the benefits they will bring to your health.
10 foods high in good fats
1. Olive oil
Just one tablespoon of olive oil contains about 10 g of monounsaturated fat and 2 grams of saturated fat. In addition, it contains significant amounts of iron, zinc, vitamins B1, B2 and B6.
Olive oil is obtained from olives, which are the fruit of the olive tree. It is the type of oil that is most recommended to consume for its innumerable properties and benefits to the body.
2. Avocado
Avocado is rich in vitamins A, B, C, D and K; it is also rich in magnesium, potassium, and protein. It should be noted the remarkable amount of monounsaturated fatty acids that it provides us and also that of polyunsaturated, which, although in lesser quantity, are equally remarkable. Therefore, avocado is an excellent option to replace sauces made with mayonnaise.
3. Hazelnuts
With almost 13g of monounsaturated fat for every 30g, hazelnuts can help lower your risk of cardiovascular disease. They are also rich in manganese and copper, minerals necessary for the absorption of iron and bone formation, respectively.
4. Pig
No one would believe that pork is a food rich in monounsaturated fats but it is. The pork tenderloin contains less fat than a chicken breast, in addition to providing us with iron and potassium.
In fact, in recent studies of overweight adults, frequent consumption of fresh, lean pork was found to help improve body composition and lower the risk of cardiovascular disease.
5. Dark chocolate
It is one of our favorite pleasures; however dark chocolate is also a great source of good fats, with almost 3.5 g of monounsaturated fats for every 30 g. In fact, recent studies show that eating dark chocolate (preferably 70% or more in cocoa content) can improve blood vessel function.
To reap the benefits of consuming chocolate, always look for high-cocoa dark chocolate, as more cocoa means more health benefits and fewer harmful sugars.
6. Sesame seeds
Considered a delicacy in Asian cuisine, sesame seeds offer us a balance of polyunsaturated and monounsaturated fats. Just 30 g of sesame seeds can provide us with up to 3 g of monounsaturated fats.
Not only are sesame seeds a very good source of good fats, but also a good source of manganese and copper, as well as a very excellent source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, and dietary fiber.
In addition to all these important nutrients, sesame seeds contain two unique substances, sesamin and sesamolin that have been shown to have a cholesterol lowering effect .
7. Lamb
This is surely a food that you did not expect to see on this list; however, on average, a 100 g serving of lamb contains about 3 g of monounsaturated fat and roughly the same amount of omega 3 fatty acid.
Therefore, lamb is an excellent source of protein, vitamin B12, niacin, zinc, and selenium.
8. Walnuts
Nuts are an extremely healthy food: they are high in good fats and fiber, as well as being a good source of plant-based protein. In the same way, this dried fruit has a high nutritional value, its contribution being similar to that of almonds.
The contribution of fatty acids from walnuts is mainly polyunsaturated fats, although it also contributes monounsaturated, with almost 3 g of fat per 30 g. Studies, in turn, show that people who consume nuts tend to be healthier people with lower risk of diseases such as obesity, heart disease or type 2 diabetes.
9. Peanuts
Also known as peanuts, peanuts are considered a rich source of protein of vegetable origin, being it also in good fats. In addition, its contribution of oleic and linoleic fatty oil (omega 6) helps to control cholesterol.
With almost 4g of monounsaturated fats per serving, peanut butter is also a great option for good fats . In addition, it is also beneficial for your heart and to provide you with a generous dose of fiber, as well as important vitamins and minerals.
10. Olives
From olives comes olive oil, an important source of monounsaturated and polyunsaturated fatty acids. Therefore, it is convenient to highlight them in this list
With a contribution of 22 g of monounsaturated fats and and about 13.5 g of polyunsaturated per 100 g, olives are an excellent source of good fats , regardless of whether they are green, black, brown or purple: they all have a peculiar flavor and a rich content of monounsaturated fats.
Olives are also rich in minerals such as calcium, potassium, magnesium and phosphorus. They can also provide folic acid, niacin and carotene. As an additional benefit, olives are a highly energetic food .
Conclution
We must not forget that fats are essential for the proper functioning of our body. Following a diet rich in monounsaturated fats helps us avoid cardiovascular diseases, reduce cholesterol levels, control blood pressure and prevent the risk of heart attacks.
We can find healthy fats in foods of plant origin such as olives, walnuts, or peanuts or also in avocado. As regards vegetable oils, we can find unsaturated fats in olive oil, avocado oil, soybean, sunflower or canola.
Finally, and although generally meats are rich in saturated fat , there are other types, such as pork and lamb, which contain a good amount of healthy fats and which will provide us with great benefits.
Reference
- Brooking, K. 18 Fat-Rich Foods That Are Good for You. For Livestrong [Revised December 2016]
