Fat-rich foods that are good for you

The vegan diet is inherently low in saturated fat because it doesn’t include any animal products. But if you’re eschewing plant fats from your daily meals, you’re running the risk of dietary deficiencies and even health problems. Here are a few fat-rich foods that are good for you. Liberally include them in your weekly vegan meal planning.
The vegan diet is inherently low in saturated fat because it doesn’t include any animal products. But if you’re eschewing plant fats from your daily meals, you’re running the risk of dietary deficiencies and even health problems. Here are a few fat-rich foods that are good for you. Liberally include them in your weekly vegan meal planning.

Fat-rich foods that are good for you

1. Avocados

Creamy, buttery-fleshed avocados are one of nature’s most satisfying sources of fat, about 21 grams per fruit. The fat in avocados is primarily monounsaturated fat, which means this luscious fruit is a super food for your heart. Avocados are also rich in luetin (promotes eye health), potassium, vitamins B, E, and K, and come in at about 250 calories per 5-ounce fruit. 

>>Yum! Avocado Tomato Baquette Sandwiches

2. Olives and olive oil

I love olives, crave olives, eat olives every day, and my go-to cooking oil is olive oil. High in heart-healthy monounsaturated fats, olives and olive oils are also good for your skin and hair, and may even help with weight management. In addition, research shows that including healthy oils, such as olive oil, in dressings for salads, you boost your body’s ability to absorb the salad’s nutrients.

>>Marinated Lemon Thyme Olives

3. Flaxseed

One of the richest plant sources of omega-3 fatty acids (like those found in salmon), ground flaxseed, flaxseed oil, and flaxmilk can reduce your risk of heart disease, help decrease inflammation in your body, and help you burn fat more efficiently. Ground flax plus water can be used to replace eggs in recipes, flaxseed oil is an excellent salad dressing oil, and flaxmilk can replace dairy and non-dairy milk.

>>Cinnamon Orange Zest Muffins

4. Nuts

Nuts are a flavorful and filling vegan source of fat, protein, and fiber. Nuts are known for their heart-healthy benefits, but they also promote healthy skin, weight management, hunger control, and may reduce the risk of cancer, diabetes, and clinical depression, depending on the nut you choose. Toss them in salads, turn them into nut butters and sauces, use them to make vegan cheese, stir them into your morning cereal and grain-based side-dishes, and add them to all of your baked goods.

>>Gluten-free Tamari Nuts

More healthy vegan lifestyle tips!

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