Diet guide: 7 foods with healthy fats for good heart and brain health

Health benefits of nuts and seeds: Nuts like almonds, walnuts, and seeds such as chia seeds and flaxseeds are excellent sources of healthy fats (Image: Canva)

In today's fast-paced world, ensuring optimal health is paramount, and a crucial aspect of that is incorporating foods rich in healthy fats into your diet. Mind you, not all fats are bad—healthy fats play a pivotal role in promoting heart and brain health, among other benefits.

Healthy fats, including monounsaturated and polyunsaturated fats, are essential for maintaining a well-functioning body. They offer a range of benefits, from supporting cell growth to aiding in the absorption of essential vitamins. However, their most renowned contributions are to heart and brain health. Incorporating the following foods into your daily meals can contribute significantly to your overall well-being:

1. Avocados

Avocados are a delicious and versatile fruit packed with monounsaturated fats, particularly oleic acid. This type of fat is associated with reducing inflammation and improving heart health. Additionally, avocados contain potassium, which helps regulate blood pressure, reducing the risk of stroke and heart disease. Incorporate avocados into salads, spreads, or enjoy them on their own for a nutrient-rich addition to your diet.

2. Fatty Fish

Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, notably EPA and DHA. These acids are renowned for their brain-boosting properties. They support cognitive function, reduce the risk of neurodegenerative diseases, and promote a healthy heart by lowering triglyceride levels and reducing the risk of arrhythmias. Aim for two servings of fatty fish per week to reap these health benefits.

3. Nuts and seeds

Nuts like almonds, walnuts, and seeds such as chia seeds and flaxseeds are excellent sources of healthy fats. They contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports heart health by reducing the risk of cardiovascular disease. Additionally, these nuts and seeds are packed with antioxidants, fibre, and vitamins, making them an ideal snack or addition to salads and yoghurts.

4. Olive oil

A staple in the Mediterranean diet, extra virgin olive oil is rich in monounsaturated fats, primarily oleic acid. Regular consumption is associated with a decreased risk of heart disease and stroke. Its antioxidant and anti-inflammatory properties contribute to overall cardiovascular health. Use it for cooking, dressings, or as a drizzle over vegetables to enhance flavour while reaping its health benefits.

5. Dark chocolate

Indulging in dark chocolate (with at least 70% cocoa content) in moderation can offer a dose of healthy fats. It contains flavonoids that improve blood flow to the brain, enhancing cognitive function. Moreover, the antioxidants in dark chocolate contribute to heart health by reducing inflammation and improving cholesterol levels.

6. Eggs

Eggs are a nutrient powerhouse, rich in healthy fats, including omega-3s, and high-quality proteins. The yolk, in particular, contains choline, a nutrient essential for brain health. Contrary to past concerns, moderate egg consumption is now considered beneficial for heart health due to their nutrient profile.

7. Coconut and Coconut oil

Coconut and its derived oil contain medium-chain triglycerides (MCTs), a type of fat that is easily digestible and quickly converted into energy. While controversial, studies suggest that MCTs might aid in weight management and promote heart health. Use coconut oil sparingly in cooking or baking to enjoy its potential health benefits.