Four Healthy High Fats to Add to Your Diet

High fat foods aren’t the enemy that many people have made them out to be. Foods high in fat can be an important part of an overall healthy diet – if you choose your fats wisely. Saturated fats and trans-fats which elevate cholesterol levels and increase the risk of heart should be avoided, but healthy fats like polyunsaturated and monounsaturated ones can satisfy an urge for something rich  and filling without clogging the arteries. In fact, healthy high fat foods may lower the risk of heart disease if used as a substitute for unhealthy saturated fats. Here are some foods that are high in fat that you can eat without guilt – as long as you eat them in moderation.

Healthy High Fat Foods: Tahini

Tahini is a type of sesame butter made by processing sesame seeds and olive oil in a food processor. It can also be bought pre-packaged at most natural food markets and health food stores. It’s a good source of heart-healthy polyunsaturated and monounsaturated fats, but is best when eaten in moderation since a tablespoon has eight-nine calories. It can be used to make the Middle Eastern chickpea spread hummus or enjoyed as a substitute for peanut butter. Try spreading it on toast or bagels in place of butter or use it to make mouthwatering salad dressings. Tahini and jelly sandwiches are a nice alternative to peanut butter and jelly.

Healthy High Fat Foods: Avocado

Avocado is one of the few vegetables that contains fat, but it’s the heart-healthy monounsaturated kind. Adding a slice of avocado to a salad can help you absorb fat soluble vitamins such as vitamins A, D, E, and K better. Plus, it adds a unique flavor of its own. Avocado is an excellent source of vitamins of B vitamins, vitamin C, and vitamin K. It’s also a good source of potassium. Use it to make guacamole sauce, salad dressings, or put it on a wrap. Feeling adventurous? Make an avocado smoothie or milkshake.

Healthy High Fat Foods: Nuts

Nuts are an excellent source of monounsaturated fats and a good source of protein and fiber. Studies have shown that people who eat nuts not only gain less weight, but also have a lower risk of heart disease. All nuts have health benefits, but they’re calorie dense and should be eaten in moderation if you’re watching your weight. How can you get the most enjoyment for the least amount of calories? Try snacking on heart-healthy pistachio nuts. Forty-eight of them has only around one-hundred and fifty calories.

Healthy High Fat Foods: Olive Oil

Olive oil is another good source of monounsaturated fats. According to a statement released by the FDA, replacing saturated fats with olive can lower the risk of heart disease. Olive oil also is a good source of polyphenols which have antioxidant and anti-inflammatory benefits. Use it to make healthy salad dressings and as a substitute for butter on vegetables and bread. You can also flavor it by adding herbs and spices

The good news? Not all fats are bad for you after all. Reap the benefits by replacing some of your saturated fats with these healthy high fat foods.