8 Highest Healthy Fat Foods: A Comprehensive List for Optimal Health
Healthy fats
In this blog, we will go through the top 8 highest healthy fat foods.
Omega-3 and omega-6 fatty acids, as well as mono- and polyunsaturated fats, are examples of healthy fats. They can improve memory, hormone function, and nutrient absorption.
A meal that includes healthy fats also makes you feel full after eating, slows down the digestion of carbohydrates, and enhances the flavour of the food.
The information in this blog is helpful to know for anyone however, it is especially crucial knowledge for woman going through menopause and men who are going through andropause (the male version of menopause).
The importance of healthy fats for Menopause and Andropause
In menopause/andropause the body makes hormones from our adrenals and from our fat stores, and so we have excess hormones that are also stored in our fat stores. This can cause numerous negative symptoms in our health that can be really hard to deal with and make life a lot harder than it needs to be.
By consuming unsaturated fats such as omega 6 (found in seeds, nuts and oils) and omega 3 (found in oily fish, flax seeds, chia seeds, hemp seeds, seaweed, and kidney beans) you can reduce these symptoms and make the change a lot more manageable. However, it’s important to note that Omega 6 can be inflammatory if overdone, so it’s best to focus on a ratio of 3 (omega 3) to 1 (omega 6) when implementing these fatty acids into your diet.
Another point to make in relation to menopause and its symptoms is the need for hormone balance, which can be supported by taking certain other fats. Avocados, for instance, are a great way to balance estrogen. Additionally, MCT oil and nuts are excellent for maintaining the body’s balance (assuming you do not have a TH1 immune type).
What is your immune type?
There are 5 different immune system types that scientists have discovered, and in different stages of life you can switch in between them. In one immune type, certain foods and exercises can be beneficial and increase your immunity but in another the same foods and exercises can become detrimental to your health, causing lower immunity. For instance, if you are stuck in a TH1 immune type you should really not have seeds and nuts as they can actually aggravate your health symptoms.
Finding out what immune system type you are in currently, can be so important to finding the right foods and exercises that will actually support your immune system instead of working against it. If you would like to know more about this and find out what your immune type is get in touch with us or you can book the immune system identification service with us.
Continue reading to learn about the greatest healthy fat sources and the distinction between good and bad fats.
Where to get healthy fats from?
The top 8 highest healthy fat foods
Fatty fish
Unsaturated and omega-3 fatty acids, which are abundant in fatty fish, are crucial for the heart and brain’s functioning. The American Heart Association advises people to consume two portions of fatty fish per week. Fish prepared to a serving size of about 3 oz.
Options consist of:
- Tuna
- Herring
- Mackerel
- Salmon
- Sardines
- Trout
Chia seeds
Depending on your immune type chia seeds can be a great source. Chia seeds are tiny but packed with nutrients despite their small size. Chia seeds have 8.5 g of fat in 1 ounce (oz), or 28.35 g, the majority of which is made up of omega-3 fatty acids. One of the best sources of omega-3 from plants is chia seeds.
According to the National Centre for Complementary and Integrative Health, omega-3 may help reduce blood triglycerides and ease the symptoms of rheumatoid arthritis.
Additionally, studies show that adding chia seeds to a healthy diet may help persons with type 2 diabetes and high blood pressure lower their blood pressure.
Chia seeds also contain calcium, iron, fiber, protein, and antioxidants.
Dark chocolate
Dark chocolate may be a nice choice, again depending on the immune type you are currently in.
Just 100 g of dark chocolate with a cocoa content of 70 to 85% contains 42.6 g of fat in addition to other minerals like calcium and potassium. 228 mg of magnesium is also present in this quantity.
Additionally, dark chocolate has flavonoid antioxidants, which have potential advantages for cardiovascular and mental health.
It’s vital to consume this item in moderation though because it contains 24.5 g of saturated fat, an unhealthy fat, and because 100 g of 70-85% dark chocolate might also have 24 g of added sugar.
It can be healthier to actually make your own chocolate at home if needed and switch the sugar to a healthier option such as agave syrup mixed with coconut oil and cocoa powder. Which is surprisingly easy to make and only takes 5 minutes to prepare and then put in the freezer for 20 minutes.
It is also worth noting that if you are currently suffering from mold toxicity chocolate is not a good option for you, as cocoa beans can harbor mold so it is best to avoid chocolate in that case as otherwise, you could be adding to the problem.
Avocados
Avocados are absolutely great and are especially fabulous superfoods to eat if you are going through menopause, as mentioned previously above.
Half of a medium avocado, which weighs about 100 grams (g), has 160 calories and 14.7 g of fat (kcal). It contains a lot of oleic acid, a monounsaturated fatty acid thought to provide a number of health advantages.
Oleic acid contains anti-inflammatory qualities and might help prevent cancer.
Half of a medium avocado has 6.7 g of the daily required amount of fibre, which is 22–28 g for women and 28–34 g for men. Avocados are also high in fat. In addition, avocados provide a lot of potassium and a compound called lutein that may be important for eye health.
Raw Olive oil
Monounsaturated fats, which are excellent for the heart, are abundant in olive oil. In addition, it has strong antioxidants, vitamin E, and vitamin K.
1 tbsp of olive oil typically has 124 calories and 14 g of fat.
According to research, using olive oil instead of margarine, regular butter, mayonnaise, and dairy fat may reduce your chance of developing heart disease and other forms of cardiovascular disease.
It’s vital to remember that olive oil should only be taken raw, never cooked, as doing so might cause it to produce hazardous byproducts like lipid peroxides and aldehydes that can cause cancer. Only consume these oils raw; cooking them releases chemicals that may cause lung cancer when inhaled.
Coconut oil/MCT Oil
Oils like coconut oil contain a form of fat called medium chain triglycerides (MCTs).
Depending on your pathogen situation and whether or not LPS (lipopolysaccharides) are highly prevalent in your body, MCT oil, a saturated fat, can be a terrific way to enhance the body when taken in small doses.
Lipopolysaccharides, often known as LPS, are bacterial toxins that, if they enter the bloodstream, can lead to inflammation and other health problems. If you have an infection, “leaky gut,” or consume too many fatty meals, lipopolysaccharides, which are typically safely stored in the gut, become harmful by leaking into the blood.
One of the key contributors of systemic, low-grade inflammation is lipopolysaccharides (LPS). In fact, LPS administered intravenously is frequently used to trigger inflammation in scientific studies.
Thus, inclusion it’s best to figure out what’s going on in your body first if you have digestive or bowel problems like leaky gut, or you suspect you might have a parasite or bacterial overgrowth problem because coconut oil might actually exacerbate some pathogenic problems that you are experiencing.
Book your free root cause analysis if you need any assistance with this. We use a range of methods and protocols such as integrative pathology and can perform a variety of tests to determine the underlying cause of your health problems and then offer you tailored dietary recommendations based on your specific needs for recovery.
Pumpkin seeds
Healthy fats, magnesium, and other nutrients can be found in pumpkin seeds. Additionally, they contain a lot of polyunsaturated fatty acids and anti-oxidants like beta-carotene and selenium. They also contain a significant amount of iron.
Pumpkin seeds contain a substance called cucurbitacin that aids in the elimination of roundworms and tapeworms, making them ideal for consumption during full moons or if you suspect parasite activity in your body. However, if you think you may have a parasite, you should always get tested in order to be sure. Nevertheless, eating raw pumpkin seeds can assist in the removal of parasites.
Grass fed organic butter
In addition to having a healthier fat content, grass-fed butter has other nutrients that are good for your health, such as trace amounts of the minerals iodine, zinc, and selenium, which are good for your thyroid, immunity, and fertility. Grass-fed butter has been discovered to contain more vitamin K2 and beneficial fats like omega-3s and CLA than normal butter.
CLA (Conjugated Linoleic Acid) supports muscular building, fights cancer, and reduces belly fat.
Other essential nutrients consist of:
- Butyrate: Butyrate has been shown to enhance GI function, lower inflammation in the gut, and enhance intestinal movement (digestion).
- Vitamin A (Retinol, is essential for regulating hormones and enhancing thyroid and adrenal function.
- Vitamin K2 and D
What are the healthy and unhealthy fats?
Fats that are good for you
Healthy fats called monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) can:
- Benefit the heart’s well-being
- Decrease LDL cholesterol
- Correct insulin levels
- Better control blood sugar
- Additionally, MUFAs and PUFAs combat inflammation.
Omega-3 and omega-6 fatty acids are the two most well-known PUFAs. People must absorb these necessary fats from their diet because their bodies cannot produce them.
Unhealthy fats
The unhealthiest of fats are trans fats and saturated fats. Artificial trans fats are unhealthy and are frequently identified on food labels as partially hydrogenated oils. They cause inflammation, which raises the risk of heart disease, stroke, diabetes, and other illnesses.
A 23% increase in cardiovascular risk is linked to even a 2% daily increase in trans fat calories.
Trans fats can be found in the following foods:
- Fried food
- Frozen dishes like pies and pizzas
- Baked goodies
- Certain kinds of margarine
- Highly processed snacks
Conclusion
Along with carbs and protein, fat is one of the three essential macronutrients the body requires. Healthy monounsaturated and polyunsaturated fats are a part of a balanced diet.
We hope the knowledge in the top 8 highest healthy fat foods blog was interesting to you. Leave your remarks in the section below to let us know what you thought and share with relatives and friends who might benefit from reading this also!
If you would like to know more about anything we have mentioned in this blog such as immune system identification, parasite testing or nutrition advice feel free to get in touch with us to find out more information. Or if are suffering from any health issues physically or emotionally get your free online root cause analysis health assessment for free personalised advice on improving your situation.
