Following diets high in fat can be hard at first because we don’t know healthy fat sources well. But we know unhealthy fats like hydrogenated fats that are everywhere. So today, let's learn about the top 14 healthy fat sources that help us reach our health goals.
Source one: Avocado and avocado oil
Avocado is not only a healthy fat source but also full of fiber that helps digestion, plus vitamins and minerals our body needs daily. Avocado and its oil have many benefits like supporting heart health, controlling blood sugar, and reducing aging diseases.
You can enjoy avocado alone, add it to smoothies, make desserts, or use it in a tasty salad. Avocado fits into your diet in many ways.
Source two: Nuts
There are many types of nuts, most are good for the body with healthy fats, protein, and fiber. So you gain many nutrients from nuts, and they help protect you from heart disease and some cancers.
You can regularly eat a little cashew, walnuts, pistachios, almonds, and Brazilian nuts by adding them to desserts or using as a quick snack. They are also easy to take with you outside.
Source three: Seed butter
There are many seed butters available in the market like sunflower seed butter. You can use it on keto as a dip for veggies or add almond butter to smoothies and use it with low carb noodles. All these options make some foods important sources of healthy fats.
There are some ways you can make these butters at home so search for recipes if it's hard to buy them in stores or they're not always available.
Source four: Flax seeds
Flax seeds are an important source of healthy fats and also a key source of anti-inflammatory omega 3 and fiber. Every 11 grams of flax seeds has 7 grams of proteinSo if you want plant protein, it's a great choice. You can add it to salads, smoothies, or keto yogurt.
Source five: Cannabis seeds
Cannabis seeds add a lot of nutritional value to food, like calcium, iron, and potassium. They have a sweet taste similar to sesame, so they're keto-friendly. You can sprinkle them on yogurt, keto desserts, or grilled veggies and eat as a light snack.
Source six: Chia seeds
Chia seeds are rich in fiber and healthy fats. They’re a top pick for keto fans due to their low cost and versatility. One spoon has 4 grams of healthy fats,and 4 more grams of fiber which help prevent constipation and indigestion. Chia seeds absorb liquids really well and get a bit gel-like. That lets you make chia pudding, a favorite keto dessert, and also many dressings.
Source seven: Olives and cold-pressed olive oil
The benefits of olives and olive oil have been known for a long time. They contain vitamin E and help reduce inflammation in the body. You can eat olives with daily appetizers or add them to salads. Add them to cottage cheese to improve taste and enjoy a tasty meal rich in essential fats and protein.
Drizzle olive oil on salad or grilled veggies or add it to many meals to complete your daily fat intake. You can also marinate meat, fish, and chicken with it.
Source eight: Coconut and unrefined coconut oil
This is a common fat source in keto and with the spread of this diet it’s in many markets now. It’s a type of fat your body can absorb and use easily instead of glucose. You can add it to make desserts, smoothies, or use almond milk in daily uses needing milk since cow milk isn’t allowed in keto.
Source nine: Cocoa nibs
If you think chocolate isn’t allowed on keto, you’re totally wrong. Unsweetened and raw chocolate are allowed on keto and one piece (28 grams) provides about 9 grams of healthy fats, Also, it gives your body polyphenol which helps fight inflammation and boosts good bacteria growth in your stomach.
You can mix raw chocolate with coconut oil and add some stevia sugar to make a dessert substitute you’re used to. So keto makes it easy to find alternatives for many things.
Source Ten: Full-fat Greek yogurt
Greek yogurt has some carbs but is allowed on keto because of its high protein and fat content. Every 150 grams gives about 6 grams of fat and 13 grams of protein, It is also an important source of probiotic bacteria that improve digestion. You can eat Greek yogurt alone or with thyme as a light snack, or make keto yogurt by mixing it with coconut and raw chocolate.
Source Eleven: Fatty fish
Fatty fish like salmon, tuna, anchovies, and sardines are great additions to your diet because they are rich in protein and omega 3, and provide the body with the vitamin D it needs. You can grill these fish and eat them with grilled veggies or green salad. Also, canned fish can be a quick healthy meal if you don’t have time to cook another meal. Just mix it with some mayo and you have a complete meal.
Source twelve: eggs
Eggs are one of the main meals in keto and many rely on them for breakfast, because almost they have no carbs, one egg contains 5 grams of fat, and the yolk is rich in vitamin B, so you can fry eggs in coconut oil or boil them and eat with mayo or make an egg salad with some veggies.
Source thirteen: butter
Butter is very suitable for the keto diet because 80% of its calories come from healthy fats And it contains zero carbs. In the past, people said it causes heart disease, but studies showed there are other contributing factors. Butter from grass-fed cows is the best kind available. You can add it to coffee to get your daily fat, fry veggies in it, or use it to make desserts and cakes.
Source fourteen: Cheese
Cheese is another good high-fat, low-carb choice for keto followers. It's widely available and comes in many types. But always be careful to read the nutrition facts on the product to make sure it's healthy and free of vegetable oils. The best kinds are cheddar and Gouda. You can add them to salads, make lettuce and cheese wraps, or keto pizza.
Fats you should avoid:
Saturated fats have a strong link to heart disease, so avoid them. Also stay away from trans fats. These fats are found in commercial cakes and cookies and are called "Vegetable fats", So if you find the term vegetable fats in the product ingredients, don't eat it. The United States is trying to reduce these fats in most foods on the market because they are dangerous to human health.
