4 High-Fat Foods That Are Actually Super Healthy

By
Ron K
-
Image by Peter H from Pixabay

A small amount of fat in our diet is important, because fat gives our body energy and it keeps us fuller for a longer period of time. Since we have to include fat in our diet, it’s definitely better to eat foods that are high in polyunsaturated and monounsaturated fats, usually referred to as “healthy fats.” Here are some foods that are high in healthy fats.

Avocados

There is a good reason why avocado is considered superfood. This green, pear-shaped fruit is not only high in healthy fats, it’s also packed with fiber and other important nutrients.

Olives

Olives are also packed with healthy unsaturated fats, so make sure to include this staple of Mediterranean cuisine in your diet by adding it to your salads or pasta.

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🥰🌱🙌🏾 Olives have been a fav snack of mine since I was a teen. They’re simple, there’s limited prep work and they’re absolutely delish. Now as an adult, I still love them! This month I teamed up with the awesome guys at @olivesfromspainuk to make a quick and easy dish featuring these stunning Gordal olives, straight from Spain. 🇪🇸 Fun fact: Olives are a key ingredient in the Mediterranean diet and there’s about 150kcal in every 100 grams of olives, which is four times lower than processed snacks 💯 I whipped up this super easy baked chicken and olives dish, steps below! ✌🏾♥️ Ingredients for two: – 1 cup Spanish olives (Gordal) – 2 Chicken thighs – 1/2 lemon – 2 red potatoes diced – 1 red onion diced – Tbsp olive oil – 3 cloves of garlic minced – Tbsp thyme – Tbsp oregano – Tbsp smoked paprika – Tsp salt & pepper Instructions: *Oven based skillet recommended* 1. Mince garlic, teaspoon salt and pepper, smoked paprika powder, oregano, thyme, tablespoon olive oil. Rub into chicken and leave to marinate for 30mins to an 1 hour. 2. Pat dry chicken with paper towel. Add tbsp olive oil to pan and preheat to medium high temperature. 3. Sauté onions and potato together until onions are translucent. 4. Pan fry skin side down for 6 mins, flip and fry other side for another 5 minutes. 5. Preheat oven to 200 degrees celsius. Add sliced lemon on top and extra oregano and thyme on chicken, and cook in oven for 25mins. 6. Take out to cool and enjoy! [AD]

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Walnuts

Walnuts are a great source of fat, more so than other nuts. They contain 21 grams of fat in a 1 ounce serving, and they’re also high in protein and fiber—which is fantastic.

Salmon

We know that fish in general is rich in omega-3 fatty acids, but with 11 grams of healthy fats in 3 ounce serving, salmon is the best and healthiest addition to your diet.