4 fat-rich foods that will lead to a healthier overall diet

Remember when we used to think that dietary fat was bad? We believed that “fat makes you fat,” but now know that obesity is more complex than just overeating a single nutrient. It’s amazing how much research now exists on the benefits of fat. It can help quell inflammation, assist with weight control and protect against heart disease, diabetes and cognitive decline.

But before you dive headfirst into a vat of lard, recognize that the type of fat you choose matters. Your best bets are foods that are high in monounsaturated and omega-3 polyunsaturated fats — especially when these foods replace items that are high in trans fat or sugar.

You can get more of these beneficial fats in your diet by adding fish, nuts, seeds, oil and avocado to your meals. Here are four of my favourite fat-rich foods:


A one-ounce serving of almonds (1/4 cup) has six grams of protein, 13 grams of “good” monounsaturated fat, and is a source of fibre, vitamin E and magnesium. Almonds are a perfect snack, especially when they replace less nutritious alternatives such as chips or pastries. This was highlighted in a recent study published in the Journal of Nutrition.

In a randomized controlled trial, researchers compared adults who snacked daily on 1.5 ounces of almonds or one banana muffin (both snacks had the same number of calories).

Source: Toronto Star. Click here for rest of article

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