Fat is often associated with bad-for-you foods that can quickly sabotage any diet. Many dieters still flock to no-fat diets, opting to eat fat-free or reduced fat items. In fact, International Food Information Council data show that 67 percent of people try to eat as little fat as possible. However, if you’re part of that 67 percent, it’s time to make a change!
Contrary to popular belief, there are fatty foods that are actually good for us. Healthy fats keep us full longer, help reduce cravings for refined carbs and sugar, and can help with cell maintenance, repair, and healing, according to Shape. Additionally, healthy fats let fat-soluble vitamins and antioxidants be absorbed through your digestive system into your bloodstream, and some can even help fight inflammation. Eating healthy fats (monounsaturated and polyunsaturated) in moderation is crucial to your overall health. Ready to begin working healthy fats into your diet? Here are 6 fatty foods you should be eating.
Inexpensive and a great source of protein, you can’t go wrong with eggs. Self writes that many people operate under the assumption that egg whites are the healthier option because they contain less fat than whole eggs. While technically true, you should also be eating the egg yolk, which is packed with key nutrients.
An egg contains 5 grams of fat, with only 1.5 of those grams being saturated, meaning the rest is good-for-you fats. Additionally, whole eggs also contain choline, which happens to be an important B vitamin your body needs in order to regulate your brain, nervous system, and cardiovascular system, according to Self. The bottom line here: When you’re preparing your morning breakfast, don’t be afraid to eat the whole egg. It’s good for you!
Salmon, mackerel, herring, lake trout, sardines, and albacore tuna are all fatty fish. But, WebMD writes that they’re good sources of Omega-3 fatty acids, which deliver some pretty powerful health benefits. Omega-3 fatty acid is fat your body can’t make on its own, and may help lower the risk of heart disease, depression, dementia, and arthritis.
How much of this fatty food should you be eating? According to WebMD, the American Heart Association recommends eating two servings of fatty fish a week. Aim for each serving to be 3 ounces, relatively the size of a deck of cards. Baked, grilled, or poached, there are plenty of ways to prepare fish dishes. If you aren’t a huge fan of it, experiment with recipes to ensure you’re getting in your weekly dose of fatty acids. Your heart, brain, and joints will thank you.
Read more: 6 High-Fat Foods You Should Be Eating.