15 foods rich in healthy fats that will keep you full

3 days are behind us in which only a few people were careful about what they ate, and there are probably even fewer who managed to do some training during the Easter holidays. Also, apart from spending time with family and friends, Easter for many means food, food and food.

In addition to the inevitable eggs and ham, there are cakes, chocolate eggs and many other desserts that hide hundreds and hundreds of calories. And in the end, all this was washed down with a glass of alcohol .

But the Easter holidays are behind us and it’s time to get back to our fitness goals together.

When we talk about healthy fatty foods, salmon, avocados and almonds probably come to mind . However, there are a number of other high-fat foods that are equally healthy, and which you may have forgotten.

Types of fats

First of all, it is necessary to distinguish which fats exist and which we need in the menu, and which are advised to be avoided.

Fats come in different forms. The phrase ” healthy fats ” usually refers to monounsaturated and polyunsaturated fats. What makes them healthy is that, in addition to a host of heart-healthy benefits, they help lower LDL cholesterol, the type that clogs arteries. Here are the details of each of them:

  • Monounsaturated fats: they are among the healthiest fats and can be found in olive oil, nuts and avocados.
  • Polyunsaturated fats: The two main types are omega-3 and omega-6 fatty acids, essential fats needed for brain function and cell growth. Omega-3s are mainly found in foods such as fish and algae, nuts and seeds. Omega-6 can be found in certain vegetable oils.


t the same time, there are fats that are advised to avoid or to minimize their intake as much as possible:

  • Trans fats: Most trans fats raise LDL cholesterol while lowering HDL cholesterol (the good kind that helps keep blood vessels healthy). Trans fats increase the risk of developing heart disease and stroke and are associated with a higher risk of type 2 diabetes.
  • Saturated Fat : The saturated fat guidelines are a bit more complicated. Older studies state that saturated fats have a bad effect on cholesterol levels, but more recent ones say that they have no significant effect on blood cholesterol levels. Since there is still no consensus, a moderate intake of saturated fats and a preference for monounsaturated and polyunsaturated fats are advised. Also, a number of foods that are considered healthy also contain saturated fats, but this does not negate the positive effects of healthier fats.


Here are foods rich in healthy fats that you should include in your menu:

1. Walnut

Walnuts are one of the best sources of omega-3 fatty acids, especially alpha-linolenic acid, the type of omega-3 found in plants. Add them to a salad, make butter from them or simply eat them whole.

2. Seed and nut butters

Butter is an extremely simple way to introduce healthy fats into the body every day. Almond, cashew, sunflower seed, etc. butters are available, all of which are rich in monounsaturated and polyunsaturated fatty acids. Spread butter on a thinly sliced ​​apple slice or wholemeal toast and enjoy.

3. Olives

In 180 grams of black olives there are as many as 15 grams of primarily monounsaturated fatty acids. So, olives are healthy and promote satiety. With 5-10 olives a day, you will get a significant amount of healthy fats, and you won’t overdo it with salt.

4. Olive oil

Olive oil is a “must have” in every household for a good reason: it is full of monounsaturated fatty acids. One teaspoon contains a whopping 14 grams of fat. add olive oil to salads, but also to all other dishes.

Olive oil

5. Flax seeds

Flaxseeds are an excellent source of omega-3 fatty acids and an excellent choice for vegetarians and vegans to meet their daily omega-3 fat needs.

In addition, flax seeds contain both soluble and insoluble fiber, a nutrient that contributes to satiety and the proper functioning of the digestive system. Add flaxseeds (freshly ground) to yogurt, oatmeal, salad or smoothies and boost your intake of omega-3 fats.

6. Salmon

Fatty fish such as salmon , sardines, mackerel and trout are an excellent source of omega-3, so regular consumption of fish is the best way to get enough of these fats. Health organizations advise at least 2 servings of fish per week to reach the recommended values.

7. Tuna

And tuna is an excellent source of omega-3 fats, regardless of whether you eat it fresh or from a can. Include tuna in your regular menu: make steak, tuna salad or tuna burgers and introduce healthy fats into the body in a delicious way.

8. Dark chocolate

Dark chocolate has a high proportion of saturated fatty acids, but it also contains vitamins A, C and E and the minerals calcium, iron, potassium, magnesium and flavonoids, plant antioxidants. In addition, it also contains a high proportion of fiber. Always choose chocolate with 75% or more cocoa in order to use the maximum potential of this food.

Dark chocolate

9. Tofu

Tofu is considered a healthy food for several reasons: it is high in protein, low in salt and high in calcium. Although not as fat as other foods on this list, tofu is a good source of monounsaturated and polyunsaturated fatty acids. 90 g of tofu contains 5-6 grams of fat and 1 gram of saturated fat.

10. Sunflower seeds

In 30 grams of sunflower seeds, there are about 15 grams of unsaturated fat, 6 grams of protein and 3 grams of fiber. Add these seeds to your salad and boost your meal with nutrients.

11. Chia seeds

The popularity of chia seeds is justified: these tiny grains are a real treasure trove of nutrients, among which omega-3 fatty acids, fiber and protein are the leading ones, add chia seeds to your smoothie or oatmeal and take advantage of their high nutritional value.

12. Eggs

Eggs are easy to prepare, cheap and an excellent source of protein. Although many people think that egg yolks should be avoided because of the amount of fat in them that can affect the rise of cholesterol, this theory has long been refuted by science.

One whole egg contains 5 grams of fat, but only 1.5 grams is saturated. In addition, whole eggs are a good source of choline, an important B vitamin that supports brain, nervous system and cardiovascular health.

cardiovascular health

13. Full-fat dairy products

Since fats are extremely filling, full-fat dairy products are no exception. In addition, they also contain vitamins A and D, which are best absorbed precisely in fats.

14. Parmesan

Although it is included in dairy products, parmesan deserves its own mention. Although it is true that Parmesan contains a high proportion of saturated fatty acids (in 30 grams, there are 5 grams of saturated fat), it also contains a high proportion of calcium (a third of the daily requirement in 30 g of cheese) and a very high proportion of protein.

15. Beef

Although it is often thought otherwise, a clean steak does not have as much fat as many people think. In addition, it is an excellent source of protein, iron and zinc. In 90 g of clean steak there are 25 grams of protein, a very high proportion of iron and a third of the daily requirement for zinc, which contributes to the work of the immune system.

Try to have at least most of the listed foods on your menu regularly, in order to regularly supply your body with sufficient amounts of healthy fats necessary for health and proper functioning.

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