You probably know by now that fat is NOT the devil you thought it was.
For decades, it was painted public enemy number one (with help from the sugar industry). But the science is in, and the tides are finally turning.
Importantly, it depends on what kind of fat you’re putting into your body. These are six of our very favourite healthy fat foods (yes, butter is on the list).
1. Fish (omega-3).
Oily, fatty fish (like salmon, trout, mackerel, sardines and herring) are loaded with heart-healthy omega-3 fatty acids, which have been linked to a lower risk of heart disease, depression and even dementia.
2. Chia seeds (omega-3).
Surprised to see this one on the list? Chia seeds are actually packed with protein, omega-3 and dietary fibre.
They’re easily digested and also pack a punch of vitamins A, B, D, and E (not to mention calcium, potassium, iron and magnesium). Plus, you can add them to practically anything!
3. Butter (saturated).
We love our butter! It has a whole heap of fat-soluble vitamins (such as A, E and K12) and it’s saturated fat content helps keep us satiated. Plus, a recent meta-analysis found no link between our yellow friend and heart disease.
4. Australian extra virgin olive oil (monounsaturated).
Quality EVOO is an incredible source of monounsaturated fat that’s full of powerful antioxidants as well as vitamins E and K. It’s also been shown to help improve cardiovascular health, inflammation, weight control and even offer protection from ageing. All hail the king!
5. Avocados (monounsaturated).
Avocados stand apart from the rest of the fruity crowd due to their high monounsaturated fat content. In fact, avocados are nearly 77 per cent fat, higher than most animal foods.
They also contain potassium, fibre and oleic acid (the same type of monounsaturated fatty acid that’s found in olive oil). We love adding a quarter of an avo to salads or having a bit with an egg at breakfast. Speaking of…
6. Eggs (monounsaturated and polyunsaturated).
Whole eggs used to be considered unhealthy because the yolks are quite high in cholesterol. But that was before new science indicated that cholesterol in eggs has very little effect on blood cholesterol levels.
Whole eggs are actually loaded with quality protein, monounsaturated fat, vitamins, minerals. and antioxidants. Crack us another!
We originally published this article in October 2015. We updated it in October 2016.
Which one of these fatty foods is your favourite to eat? Do you have another one you think we should add to our list?