Finally people have understood the importance of fat! Hallelujah! Well at least now we can differentiate good fat from the bad fat. Ergo, good fat is not something that your should eliminate from your diet. Monounsaturated fat, a staple in the Mediterranean diet, is the “good fat” that may actually help you lose weight, whittle your middle, keep blood sugar levels in check, lower harmful LDL-cholesterol and much more. Here is a list of 7 fat rich food that is essential for our body. Go ahead and check out, there could be something on list for your taste bud.
1. Pine nuts: Pine nuts are delicious when they are added to meat, fish, salads, vegetable dishes, or baked into bread. With 5g of monounsaturated fat per one-ounce serving, pine nuts help to lower bad LDL cholesterol and prevent heart disease and strokes. Pine nuts are rich source of iron. They contain pinolenic acid which is a specific fatty acid that helps you to eat less by suppressing your appetite. What you can do is, roast some pine nuts and add them in your salad.
2. Olive oil: About one tablespoon of olive oil contains about 10g of monounsaturated fat, and only 2g of saturated fat. Olive oil is a best option in boosting heart health. Use olive oil on a regular bases, in your salad or in your veggies.
3. Peanut butter: What can be better than a delicious peanut butter sandwich? With close to 4g of monounsaturated fat per 1-tablespoon serving, peanut butter also provides a hearty dose of fiber, as well as other important vitamins and minerals. Studies have shown that people who consume peanut butter on a regular bases are less likely to have any heart diseases than those who do not consume peanut butter.
4. Lamb: Surprised? On average, a 3-oz serving of lean lamb contains 3g of monounsaturated fat and about the same amount of the essential omega-3 fatty acid alpha-linolenic acid (ALA) as a tablespoon of olive oil. Lean cuts of lamb include those from the leg, loin and rack. And just so you know lamb is a rich source of protein, vitamin B12, niacin, zinc and selenium.
5. Avocado: What is not to love about avocado? They are extremely delicious and creamy and the best part now is that they have A 1-oz. serving contains approximately 3g of fat, and 75% of that fat comes from the “good” monos and polys. Avocado contains nearly 20 different vitamins and minerals, folic acid and fiber. Avocados have been shown to act as a nutrient-booster, so you can absorb more of the fat-soluble beneficial carotenoids in plant foods. In addition to your favorite guacamole, try fresh avocados on salads, sandwiches or toast, on top of your tomato or veggie soup.
6. Hazelnuts: Nearly 13 grams of monounsaturated fat per ounce, hazelnuts may help to reduce the risk of cardiovascular disease. Hazelnuts are rich in manganese and copper, vital minerals for iron absorption and bone formation. Hazelnuts are often regarded as a heart healthy choice.
7. Flaxseed oil: This is a rich source of soluble fiber. It contains 3g of monounsaturated fat per tablespoon. Studies have shown that flaxseed oil is good with heart diseases and aid in cancer prevention. You could use this as your salad dressing or soups and smoothies. You could also stir into your favorite pasta sauce for an added dose of good-for-you fat.