Nutrients Your Body Needs
If you've been told to steer clear of fats, it's time to rethink that advice. There are different kinds of fats, and the good ones help your body stay healthy and your mind sharp. It all comes down to picking the best sources. So, here are 20 carefully selected foods packed with healthy fats and even more nutritional benefits. It's time to revamp your daily diet with the right ingredients!
1. Flaxseeds
Flaxseeds provide omega-3 fats that support heart and brain function. These fats work alongside lignans, plant compounds that aid in hormone balance. To help your body absorb the nutrients more effectively, always grind the seeds.
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2. Cashews
Cashews contain monounsaturated fats—great for heart health—and magnesium, which keeps your bones and nerves functioning at their best. They're sold pre-processed to remove toxic oils naturally found in raw shells, so you can enjoy them safely straight from the bag.
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3. Edamame
In Japan, they're a favorite snack, often served lightly salted in their pods. Fresh and bright green, edamame brings omega-3 and polyunsaturated fats to the table. You get a good dose of plant protein as well, which means even greater benefits for the whole body.
4. Goat's Milk
Goat’s milk delivers nutritious fats in the form of medium-chain fatty acids. These fats are easier to digest than those in cow’s milk. Plus, goat milk is naturally rich in calcium and phosphorus. Enjoy it chilled, or use it to make creamy soups and smoothies.
5. Sardines
You get plenty of nutrition from this small fish. Named after Sardinia, the Island, these fish are often eaten whole: bones, skin, and all. They're high in omega-3 fats, loaded with vitamin D, and also bring calcium to keep your bones healthy.
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6. Avocados
The good fats in avocados help manage cholesterol, and potassium can regulate blood pressure. You can also use avocado oil for cooking and roasting as it remains stable at high temperatures.
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7. Egg Yolks (Pasture-Raised)
Don't worry if the yolk's color or taste seems a bit different—it depends on the hen's diet. Once misunderstood, pasture-raised eggs are now celebrated for their benefits. The yolks brim with healthy fats and choline for boosting brain performance.
8. Chia Seeds
Once the secret weapon of Aztec warriors, chia seeds pack an incredible punch for their size. A single ounce brings 9.8 grams of fiber and loads of plant-based omega-3 fats. Drop them in water, and they expand to 12 times their weight, which keeps you full for much longer.
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9. Tofu
Tofu contains fats that contribute to heart health while offering complete plant protein. It also has isoflavones, compounds that support bone density. You can either marinate or grill tofu slices to give a savory flavor to stir-fries or grain bowls.
10. Duck Meat
Duck meat not only brings healthy fats but also delivers a richer flavor than chicken. Duck fats help your body absorb multiple fat-soluble vitamins. To balance the richness while keeping the skin crisp, always roast duck with citrus and herbs.
11. Dark Chocolate (70%+)
Have a square or two after meals or melt dark chocolate into oatmeal for a satisfying treat. Cocoa butter doesn't raise cholesterol. With at least 70% cocoa, dark chocolate gives you good fats and antioxidants that protect your cells from damage.
12. Olives
Olives offer heart-healthy monounsaturated fats and natural antioxidants like polyphenols. They also contain oleic acid, which may support healthy blood pressure. Snack on them plain, toss into salads, or blend into a quick tapenade for sandwiches or roasted vegetables.
13. Coconut Milk
Coconut milk contains medium-chain triglycerides (MCTs), a type of fat the body quickly breaks down into energy without sharply raising blood sugar. This one’s a thick, creamy delight that satisfies your hunger and keeps you full for a long time.
14. Salmon
EPA and DHA—two types of omega-3 fats—make salmon a standout for overall health benefits. These fish also come with high protein content that helps your body repair stressed or damaged tissues and maintain muscle strength.
15. Lamb
Grill lamb chops with rosemary and garlic for a delicious main dish that pairs well with roasted vegetables. Lamb is a source of healthy fats, especially conjugated linoleic acid (CLA), which supports muscle health and immune function. Remember that grass-fed lamb has more omega-3s than grain-fed.
16. Açaí Berries (Unsweetened Pulp)
These berries contain omega-6 linoleic acid, a fat that helps maintain healthy skin and cells. Those fats also aid in regulating the body's inflammatory response. If you use unsweetened pulp, it preserves their nutrient density without slipping in unnecessary sugars.
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17. Cheese
Cheddar, gouda, and parmesan provide healthy fats that help your body absorb essential vitamins while supporting hormone production. Their nutrient density also contributes to strong bones and teeth, thanks to concentrated calcium and phosphorus developed during the aging process.
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18. Whole Soybeans
Soybeans have omega-6, omega-3, and unsaturated fats. They also contain natural lecithin, which supports proper liver function by helping the body process fats efficiently. Just steam and season them whole for a squishy, nourishing side.
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19. Full-Fat Yogurt
Healthy fats in yogurt work with calcium to support proper muscle contraction and bone strength. Combined with all the probiotics nutrition, yogurt offers a balanced blend of energy, recovery, and improved digestion.
20. Durian
Durian’s creamy texture comes from its mix of healthy monounsaturated fats and natural carbohydrates, making it both filling and energizing. It also contains vitamin C and potassium. Scoop out the flesh to eat fresh, or freeze it for a rich, ice-cream-like dessert.
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