Salmon is one of the key foods when it comes to healthy fats. Rich in omega-3 fatty acids, it has become synonymous with heart health, an active brain and a balanced diet.
But, although he deserves his fame, he is not the only one (nor necessarily the … which contains the healthiest fats) as part of a varied and nutritious diet. There are other foods, some less known or less expensive, which provide even more good fats..
What exactly are healthy fats?
Healthy fats, also called unsaturated fats, are essential for the body to function properly. They help reduce LDL (“bad”) cholesterol, improve cardiovascular health, facilitate the absorption of vitamins and provide sustained energy.. They are mainly found in plant foods, oily fish, nuts and seeds.
Unlike saturated or trans fats, these fats should be a priority in your diet.
Beyond salmon: foods rich in good fats
1. Nuts
With around 47g of fat per 100g, nuts are an excellent source of plant-based omega-3. In addition, they provide protein, fiber, antioxidants and minerals like magnesium. With nuts we can make delicious sweet and savory dishes, like this apple and walnut rice.
2. Lawyer
It contains between 15 and 20 g of fat per 100 g. It is ideal for controlling cholesterol levels and its creaminess makes it perfect for toasts, salads, smoothies and in countless avocado-based recipes.
3. Chia seeds
Although small, they are powerful: around 30 g of fat per 100 g, rich in omega-3, fiber and vegetable proteins. They are perfect for enriching yogurts, smoothies, making healthy puddings or original recipes like these eggplants with chia seeds.
4. Flaxseed (linseed)
Exceptional plant-based source of omega-3, with over 40g of fat per 100g. It is advisable to grind them to better absorb their nutrients. They help regulate intestinal transit and can replace eggs in vegan recipes.
5. Extra virgin olive oil
The liquid gold of the Mediterranean diet: more than 70% of its fats are monounsaturated. It has anti-inflammatory and antioxidant properties thanks to oleocanthal and vitamin E. It provides approximately 100 g of fat per 100 g (it’s pure fat), but of the best quality. Here we explain to you how to choose a good extra virgin olive oil.
6. Almonds
About 50g of fat per 100g, also very rich in vitamin E, fiber and protein. A handful of almonds a day can help improve heart health and maintain satiety.
7. Cashews
With around 43 g of fat per 100 g, they contain mainly monounsaturated fats. They are perfect for making spreads, vegan sauces or simply for snacking between meals.
8. Mackerel
Another oily fish with a similar amount of fat to salmon, but with a higher omega-3 content per serving. Plus, it’s generally less expensive and has an intense flavor ideal for quick recipes. You can try marinated mackerel.
Healthy fats that enrich your table
With all these alternatives we can open the range and discover other sources just as rich in healthy fats. Including a variety of these foods in your diet improves your cardiovascular health, while adding flavor, texture and creativity to your dishes. And remember: The important thing is not only the quantity of fat, but also the quality..
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