Since a young age, you've likely been told that to follow a healthy diet, you must avoid fats entirely. This was a common belief for a long time; however, health experts have more recently found that this is simply not true. While certain bad fats should be avoided, other fats, known as healthy fats, are an essential part of a well-balanced diet.Like carbohydrates, fat is a nutrient that your body needs to produce energy. It is used to absorb vitamins, regulate your body temperature, and protect vital organs. So why does it have such a bad rap? Bad fats, known as saturated fats and trans fats, are to blame. These unhealthy fats are commonly found in processed foods and may be responsible for various health concerns. Whereas, good fats like monounsaturated fats and polyunsaturated fats have been linked to several health benefits and should be included in a healthy eating plan.Learning more about what foods are healthy fats and how including them into your diet can help you better reap the incredible benefits of this nutrient. Continue reading to discover six healthy fats that are loaded with nutritional benefits.
Avocados
Avocados are an all-around superfood that is an essential part of any high-fat, healthy diet. The star of the produce section, avocados are the go-to ingredient in countless recipes. Use them to make delicious guacamole, or blend them up into a healthy, vegan chocolate mousse. However you choose to use avocados, they're bound to add a boost of nutrition to your meal. So what makes this delicious superfood so great for you?Aside from being loaded with vitamins and nutrients, avocados are jam-packed with healthy fats. Over 70% of their calories come from fat! Though you might have been advised to steer clear of high-fat foods, avocados are a fruit that you'll want to work into your diet ASAP. Avocados are very high in monounsaturated fat and contain very little saturated and polyunsaturated fat. When eaten in moderation, monounsaturated fat can help maintain healthy cholesterol levels and works to keep your body running at top performance.Looking for a delicious avocado-based recipe to add to your diet? Look no further. This Avocado Cashew Dip is the perfect recipe to whip up for your next get together. Serve it on game day for everyone to enjoy, or make a batch that will last the entire week! Made with avocados, cashews, fresh herbs and spices, it is a tasty high-fat treat that will keep snack time healthy!
Whole Eggs
No matter what time of year it is, eggs are a kitchen staple. And, they can be found nearly everywhere! Pick up some eggs at your local grocery store, purchase them at a farmers market, or, if you have chickens of your own, you might grab them from your backyard. High in healthy fats and protein, eggs are a delicious way to liven up a bland menu. Plus, just a little bit of egg goes a long way. Make delicious Scrambled Egg Muffins for breakfast, or add eggs into your favorite baked good for a light and fluffy texture.For a genuinely satisfying high-fat dish, start your morning off with these Gluten Free Chorizo Egg and Sausage Breakfast Biscuits. A convenient grab-and-go treat, these biscuits can be frozen and made ahead of time. Made with wholesome ingredients, they're a healthy start to any morning or the perfect mid-day snack. Plus, they're made with our Gluten Free 1-to-1 Baking Flour, which makes them the ideal treat to serve to guests with food allergies!
Fish
Are you a fan of seafood? If so, then getting the right amount of healthy fats will be a breeze. Consuming fish full of healthy, heart-boosting fats can benefit your body in incredible ways. Not only is fish great for you, but it is a versatile protein that can be worked into countless recipes. Fry up some mahi mahi for fresh fish tacos or season tilapia with some of your favorite herbs and pair with a refreshing garden salad for a healthy and satisfying meal.Eager to cook with fish? Try making fish sticks! When it comes to seafood, fish sticks are hard to pass up. Their delicious taste and finger-food nature make them a meal that both children and adults can enjoy. If you're a fan of fish sticks and are on the hunt for a healthier version of your favorite boxed brand, try out these Almond Crusted Fish Sticks. When making this delicious recipe, we recommend using a white, high-fat fish like tilapia. Next, use an almond flour like Bob's Red Mill Almond Flour and mix with fresh herbs and spices for a mouthwatering fish stick crust! One batch of this recipe delivers 4-6 servings, making it the perfect pre-game appetizer!Curious as to which fish are full of healthy fats? Here's a list of our top healthy-fat fish choices:
Salmon
Herring
Swordfish
Mackerel
Trout
Alaska pollock
Tilapia
Tuna
Mahi mahi
Nuts
If you're seeking a healthy snack, then nuts are a great option. Loaded with nutrition, nuts can be eaten as mid-day fuel or combined with your favorite recipes. Work high protein nuts like almonds into a delicious breakfast smoothie, or incorporate the smooth flavors of pistachios into a fresh salad. Nuts are full of healthy fats, protein and essential vitamins like potassium. All of which is a crucial part of a well-balanced diet. No matter how you choose to enjoy this superfood, you'll surely reap the nutritional benefits.Try out this Almond Joyful Smoothie for an easy way to incorporate good-for-you nuts like almonds into your diet. With just six ingredients, you can create a healthy meal, perfect for mornings when you're feeling a bit rushed. Aside from almonds, wholesome ingredients like our Soy Protein Powder are used to give this smoothie an extra boost of nutrition.Now, if you have your meals pre-planned for the week and still want to work almonds into this week's menu, try including them in your favorite snack.This Cherry Almond Chia Granola is an excellent way to enjoy a high-fat, healthy treat without having to put much work into it.Wondering which nuts are the highest in fat? Here's a list of high-fats nuts for you to choose from.
Macadamias nuts
Hazelnuts
Almonds
Pecans
Walnuts
Chia Seeds
Chia seeds have come a long way in the nutrition world. What was once advertised as a funny little plant pet known as "chia pets" has turned into a powerful superfood widely recognized by nutritionists and health experts. Chia seeds variety of nutritional benefits are wide. They're a plant-based complete protein, contain three times more iron than spinach, and have more potassium than a banana! There's not much this little seed can't achieve.A chia seed's mild nutty flavor makes it easy to use in a variety of different ways. Because they work as a binding agent, chia seeds have more recently been used as a vegan egg replacement. From savory snacks like these Baked Chia Bagelsto sweet pick me-ups like this Chia Seed Protein Pudding can be added to nearly any dish!Looking for a tasty way to incorporate chia seeds into your morning routine? Try out these Easy Paleo Lemon Seed Chia Muffins.
Tofu
A staple in Asia, tofu is an excellent vegan source of protein. It has become increasingly popular in recent years, and people who aren't vegan are also beginning to embrace it as a healthy protein source. Aside from being a healthy meat replacement, tofu might even have some pretty incredible health benefits due to its high-fat content. The taste, convenience, and nutritional value of this food have quickly made it one of the most favored vegan foods around.A stable plant-based protein made of soybeans, tofu is low in sodium and provides nearly a quarter of your daily calcium needs. While it is not as high in fat as many of the foods on this list, it is an excellent source of monounsaturated and polyunsaturated fats. There are several different ways you can incorporate tofu into your lifestyle. Use it as a meat substitute in your favorite dish, add it to a delicious salad recipe, or work it into these savory Hemp Burgers.Following a soy-free diet? No problem! Tofu can easily be made into a soy-free dish by following this Burmese Tofu recipe. Instead of soybeans, garbanzo beans are used to create delicious soy-free tofu.We hope this list has addressed your questions centered around what are healthy fats? and encouraged you to incorporate more of them into your diet. From using avocados to make a big bowl of guacamole, to creating a low-calorie high-fat meal with fresh fish, there are countless ways to work healthy fats into your diet.Have a favorite high-fat food that we didn't list? Share it with us in the comment below! From everyone at Bob's Red Mill, have an incredible day and happy cooking!