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Super Foods - Fats

All things Super Fats

Super Foods - Fats

Healthy fats are essential for overall well-being because they play several critical roles in the body. 


Monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, seeds, and fish, help lower bad cholesterol (LDL) levels and raise good cholesterol (HDL), reducing the risk of heart disease. 


They also support brain function, as the brain is composed largely of fat, and help in maintaining cognitive health. 


Additionally, healthy fats assist in absorbing fat-soluble vitamins (A, D, E, K), which are crucial for immunity, bone health, and skin vitality. 


Omega-3 fatty acids, a type of polyunsaturated fat, also have anti-inflammatory properties, which can help reduce the risk of chronic diseases like arthritis. 


Incorporating healthy fats into your diet helps promote balanced energy, hormone regulation, and overall cellular function.


The problem with gettinghealthy fats in your diet is that they are usually very calorie dense so a lot is not ideal for a tight caloric deficit.The 100g serving numbers will be scary below but you will be having way less portion size wise. It is well worth trying to fit some of these in though, even if it's 5/10/15/20g serving size worth.


Extra Virgin Olive Oil -A Monounsaturated Fat rich in antioxidants and anti-inflammatory compounds, olive oil helps lower bad cholesterol (LDL) and reduces the risk of heart disease. It also supports brain health and reduces inflammation -100g - 884 calories


Avocado - Rice in Potassium, Folate, Vitamin K and E, Avocado Improves cholesterol levels and supports heart health - 100g - 160 calories.


Fatty Fish (Salmon, Mackerel,Sardines) - A Polyunsaturated fat (omega-3s: EPA and DHA) - Reduces inflammation, improves heart health, and supports brain function by being very high in Omega 3s, Vitamin B12 and Vitamin D - Salmon - 100g - 208 calories


Almonds - Almonds are rich in vitamin E, an antioxidant that supports skin health and protects cells from oxidative damage. They also provide magnesium, which is important for muscle and nerve function - 100g - Around 600 calories


Walnuts - Walnuts are one of the best plant-based sources of omega-3 fatty acids (ALA), which have anti-inflammatory properties and support heart and brain health- 100g - Around 654 calories


Cashews - Cashews are an excellent source of copper, which supports immune function and red blood cell production, and they are also rich in magnesium, important for bone and muscle health - 100g - 550 calories


Eggs - One of my personal favourite Fats/Proteins - Rich in healthy fats, supports brain health with nutrients like choline, and offers a balanced source of protein and fat - 100g - 153 calories


Dark Chocolate (80%+) - Rich in antioxidants, can improve heart health, and offers anti-inflammatory benefits - 100g - 600 calories


Flaxseeds - Provides plant-based omega-3s, supports heart health, rich in fiber and antioxidants - 100g - 534 calories

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