7 Healthy Super-Fats You Should Be Eating

The healthy fats in these superfoods provide many nutritional benefits and keep you feeling satisfied and full of energy


Yuri Elkaim—Keep in mind that when it comes to the sheer weight loss, a calorie is still a calorie. You still need to consume fewer calories than you are burning. Adding fats won’t magically melt away the pounds, but they will support your goal of ultimate wellness and nutrition.

You’ll feel satiated and you’ll have more energy. Healthy fats won’t just fill you up, they’ll kick-start you on the road to healthier eating habits. In particular, the following seven "super-fats" are especially beneficial.

Related: Why Eating Low-Fat Doesn't Lead to Fat Loss

1. Coconut Oil
Coconut oil is readily used by the body as an energy source. Plus, it tastes great. Add one to three tablespoons of coconut oil daily to your diet by stirring it into morning tea or melting it over salmon with a bit of garlic. The high smoking point of coconut oil makes it ideal for cooking. With a naturally delicious flavor, it’s easy to eat and you’ll enjoy powerful antiviral and antibacterial benefits, as well.


2. Avocado
Avocados pack about 14 grams of healthy fat per 1/2 fruit. Add them to salads or eat them straight with a spoon. They’ll increase your post-snack satiation, meaning you’ll likely eat less at the next meal. On top of the good-for-you fats, avocado consumption actually aids in the absorption of vital nutrients when eaten with other fruits and veggies.

3. Nuts 
Almonds, walnuts, macadamia nuts — pick your favorite, grab a handful, and start snacking. Packed with protein, fiber and healthy fats, raw nuts are nature’s ultimate “fast food ” — a great snack to pack whether on the run or on the road. They’re full of everything you need to feel full, feel full of energy and enjoy maximum health.

4. Fish Oil
You can take it in a supplement, but I recommend you eat it as a meal. Fish oil is full of omega-3s, known to promote weight loss, support gorgeous skin, prevent Alzheimer’s and possibly even help prevent cancer. It’s a list like this that truly makes fish oil a super-fat.


5. Extra Virgin Olive Oil (EVOO)
Not for cooking, but ideal as a dressing or drizzle, EVOO is high in antioxidants and is a natural anti-inflammatory. Try drizzling it over greens with a bit of lemon juice and sea salt for a truly satisfying salad dressing.

6. Red Palm Oil
Some civilizations consider red palm oil a sacred healing oil. Science seems to back up the idea that this oil offers something special. Blend it into your morning smoothie, or melt it over meat to get satiating fats, tons of vitamin E and heart-protective benefits which will fuel lifelong fitness.


7. Chia Seeds
Full of healthy omega-3 fats and a natural source of fiber, chia seeds are a family favorite because they make a simple pudding that everyone (kids and adults) adores. Sprinkle them on salads, or blend them into superfood smoothies for healthy fats that help you stay full all day long.

Yuri Elkaim is a registered holistic nutritionist, NY Times best-selling author of The All Day Energy Diet and author of the soon-to-be-released All Day Fat Burning Diet.

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