Senior Health 5 All-Star Foods That Are High in Healthy Fats 7/21/2023 | By Laura Fisher If you keep up with nutrition science, you already know that the myth of fat as the enemy of health has long been debunked. In fact, consuming healthy fats is essential for overall well-being. Kate Geagan, M.S., RD, a sustainable food and nutrition expert and consultant to Pompeian, explains that fat is much more to our bodies than just a certain number of calories. Geagan says that fats play a vital role in longevity because they provide a whole beneficial spectrum of protective, healing benefits, such as improved cholesterol levels and lowered risk of heart disease. Consuming fats is also important for optimal brain functioning. Our brains are made up of about 60% fat, after all, and omega-3 fatty acids, in particular, are considered the building blocks of our brains. The USDA recommends that healthy adults aim to have 20% to 35% of their overall calories come from fat. What are the best foods to get your healthy fats in? Here’s exactly what to eat. Avocados “Creamy and delicious, bite for bite, avocados are one of the most nutrient-dense foods you can eat, boasting nearly 20 vitamins and minerals in every bite, plus a hefty amount of monounsaturated fats (5 grams per serving),” says Geagan. She loves avocados not only for their ability to help keep blood sugar and insulin levels stable, but for their power to boost satiety. Peanuts Nuts are an excellent way to sneak in healthy monounsaturated fats throughout the day, but Geagan specifically calls out peanuts. Peanuts pack more protein than any other nut, with 7 grams per serving, more than 30 essential vitamins and minerals, and are rich in monounsaturated and polyunsaturated fats. According to Geagan, eating peanuts is linked with better blood pressure, blood sugar and healthy weight management. Extra-virgin olive oil Olive oil is one of the most well-researched fats out there and has been shown to be protective against diseases and ailments such as heart disease, diabetes, dementia, high blood pressure, obesity and insulin resistance. “The monounsaturated fat [content] is one key reason for its health prowess, but equally importantly, EVOO is teeming with naturally occurring antioxidants and polyphenol compounds that deliver powerful health benefits — from fighting oxidative stress to reducing your risk for cancers, to up-regulating a healthy genetic expression,” explains Geagan. Fatty fish Geagan recommends fish — specifically, salmon, trout and barramundi—as an amazing source of super-healthy omega-3 fats. “Eating omega-3 fish twice a week slashes your risk of heart disease and stroke,” says Geagan. “These fats, in particular, have also been shown to help lift your mood, reduce feelings of anxiety and fight depression.” In addition to helping with mood, omega-3 fats also help reduce chronic inflammation, which can be a contributor to heart disease, joint pain, gastrointestinal issues and more. Flaxseeds These tiny seeds are one of the best plant-based sources of healthy polyunsaturated fats, and they are an excellent way for people who don’t eat seafood to get in their omegas (and reap those cardiovascular benefits). While all flaxseed is good, the fatty acids are actually at their most bioavailable (translation: usable by the body) in oil form. Milled flaxseed, which you can purchase in most grocery stores (or grind yourself), is preferable to whole in terms of bioavailability. Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com. ©2023 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC. Read similar healthy food list articles on Seniors Guide: 6 High-Fiber Vegetables Read More Laura Fisher Laura Fisher is a contributor to RealSimple.com. She is sustainability and health professional with a passion for good food, the outdoors, and fitness. She has a Masters degree from NYU in Environmental Education and is a certified holistic health coach through the Institute for Integrative Nutrition. Real Simple magazine provides smart, realistic solutions to everyday challenges.