'Healthy Fats' You Should Be Eating More Of (And Why)

11. Nut Butters: Creamy and Nutritious

Nut butters, such as almond butter, peanut butter, and cashew butter, are a delicious and convenient way to enjoy the health benefits of nuts. They are rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which support heart health and reduce inflammation. The healthy fats in nut butters also provide a source of sustained energy, making them an ideal choice for a quick and satisfying snack. In addition to their fat content, nut butters are a good source of protein, fiber, and essential nutrients such as vitamin E, magnesium, and zinc. These nutrients support various aspects of health, from immune function to bone health. The combination of healthy fats, protein, and essential nutrients makes nut butters a valuable addition to a balanced diet. Incorporating nut butters into your diet is both simple and versatile. They can be spread on toast, added to smoothies, or used as a dip for fruits and vegetables. Their creamy texture and rich flavor make them a satisfying addition to any meal or snack. By including nut butters in your diet, you can enjoy their delicious taste while reaping the numerous health benefits they offer.

12. Tahini: The Unsung Hero of Healthy Fats

Tahini, a paste made from ground sesame seeds, is a creamy, nutty powerhouse of healthy fats. Rich in monounsaturated and polyunsaturated fats, it supports heart health and reduces inflammation while delivering an impressive dose of plant-based calcium and iron. Tahini also contains lignans, compounds with antioxidant and estrogen-balancing properties. Often overshadowed by more popular nut butters, tahini is incredibly versatile—it blends seamlessly into salad dressings, dips like hummus, sauces, and even desserts. For those with nut allergies, it’s a safe, nutrient-dense alternative that doesn’t compromise on flavor or function. It also offers methionine, an amino acid that helps with liver detoxification and absorption of other proteins. Its Mediterranean roots are steeped in longevity-focused cuisines, making it both culturally rich and nutritionally potent. If you’re looking to diversify your sources of healthy fats, tahini deserves a permanent spot in your pantry.