7 foods with "good" fats

Even in nutrition, the word “fat” has a negative connotation, with many people seeing it as something to shy away from. However, the reality is that healthy fats are an essential part of a balanced diet.

Fats help to improve memory, aid hormone function, and make it easier for your body to absorb certain nutrients. Likewise, many healthy fats also make food more tasteful and help you feel fuller faster.

But where can you get the fats that your body craves?

Here are seven great foods to turn to. 

1. Eggs

5.3 grams of fat per 100 grams

Often considered a superfood, eggs are a fantastic source of nutrients, containing high levels of vitamins B and D. They also contain several grams of healthy fat in addition to large amounts of protein.

Eggs are great for breakfast, but you can also hard boil them to eat them throughout the day as a snack! 

2. Tofu

4 grams of fat per 100 grams

Popular in many Asian cuisines, tofu is a great source of monounsaturated and polyunsaturated fats. It also comes with other great vitamins and nutrients, like calcium and protein. 

While tofu works as a great meat replacement, you can add it to just about anything. Try stirfrying it or cooking it in soup! 

3. Yogurt 

10 grams of fat per 100 grams

There’s a push to cut fat out of yogurt, but many of the natural fats present are actually beneficial to your body. Eating yogurt often helps improve gut function and may even help improve heart health (1).

Choose natural full-fat or Greek yogurt to get the benefits without the added sugar. 

4. Avocados

29 grams of fat per avocado 

Avocados are one of the best sources of monounsaturated fats, especially since they contain oleic acid, a fatty acid that can help combat inflammation and other health conditions (2).

Avocados work great alongside eggs or on a salad. 

5. Olive oil

14 grams of fat per 120 grams

Olive oil contains loads of vitamin K, E, and antioxidants. It also has high levels of monounsaturated fats that can help with heart health.

Try using olive oil when cooking on the stove or as a dressing. 

6. Nuts

14 grams of fat (almonds), 18.5 grams of fat (walnuts)

Nuts like almonds and walnuts have tons of healthy fats, as well as other great vitamins and nutrients, such as protein, fiber, and antioxidants. Studies also show that eating nuts regularly makes you less likely to gain weight (3). 

Nuts are great snacks, but you can also add them to salads, cooked meals, and even desserts for an extra crunch. 

7. Dark chocolate 

9 grams of fat per 100 grams 

Next time you go to break off a slab of dark chocolate, don’t feel too guilty. With a good amount of healthy fat and other great nutrients like potassium, calcium, and magnesium, dark chocolate is one of the healthiest sweets that you can eat. 

Just make sure to select good dark chocolate that contains at least 70% cocoa!

The healthy fats you need

While you should try to stay away from saturated and trans fat, there is such a thing as healthy fats, and in fact, they’re something that your body needs.

Try adding some of the foods mentioned above into your diet to get the “good” fats that your body craves.