7 healthy fats you should eat more of

by Stephanie Underhill on Friday 30 September 2022

3 min read

7 healthy high-fat foods you need to eat more of

We need to talk about fats. While they were once the ‘bad guy’ of the food world, studies over the last few decades have shown that good fats are essential to a healthy diet. They help our bodies absorb vitamins and minerals, and they’re a major source of energy. Healthy fats can help reduce inflammation and aid muscle movement.

If you’re looking to boost your nutrition, consider adding more of these amazing fats to your healthy eating plan.

1. Avocado

Millennials, rejoice! Your favourite substance is actually a great source of healthy fat. Unlike most fruits, which are mainly made up of carbs, avocados are made up of 77 per cent fat. The humble avo is also a wonderful source of potassium and fibre, making these little green friends a superfood.


2. Fish

It’s recommended that you eat two to three serves of fatty fish each week. Salmon, trout and sardines contain those beautiful heart-healthy omega-3 fatty acids, which are linked to improved health and lower risk of illnesses such as heart disease, dementia and depression. You can get your intake of fishy fats via fish oil tablets if you struggle to pack more into your meals.


3. Chia seeds

Chia seeds don’t exactly leap to mind when thinking of fatty foods, but they’re actually 80 per cent fat! They contain a particular type of omega-3 fatty acid called ALA, along with fibre and minerals to enhance your health. There are plenty of ways you can add more chia seeds to your diet to benefit from their healthy fats.


4. Eggs

Scramble them, boil them, fry them, poach them – however you do eggs, do them with the knowledge that they contain healthy fats, iron and B vitamins. It’s easy to fit more eggs into your diet, by adding them to sandwiches, salads, wraps or even eating them on their own. Up your egg intake for all the nutritious goodness they add to your diet.


5. Olive oil

So what’s the deal with olive oil calories? While high in fat, olive oil is a healthier oil option to cook with in the kitchen. It also contains a beneficial fatty acid that reduces inflammation. You can use more olive oil by using it for cooking, drizzling it over salads and using it as a base for dressings.


6. Cheese

Have your cheese and eat it too, because it’s actually really good for you. Cheese contains powerful fatty acids that are linked to reduced risk of type 2 diabetes. It can be eaten as an appetiser, snack, topping or dessert and is packed full of calcium and good fats. There you go. No need to deny yourself the pleasure of a tasty cheeseboard.


7. Nuts

When it comes to nuts, go nuts. Many types of nuts are packed with healthy fats, as well as other nutritious vitamins and minerals. Walnuts are an incredibly rich source of omega-3 fatty acids, and a handful a day can lower your cholesterol and improve blood vessel function. Almonds and pistachios are also great nuts to eat more of if you’re looking to get more healthy fats in your diet.


Looking for more advice on what to eat to support your healthy eating and fitness plan? Many of our Virgin Active Health Club Coaches are trained in nutrition and would love to help! Enjoy a free trial on us and kick-start your journey towards a healthy lifestyle.

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