The Ultimate List Of The Best High Fat Vegan Foods/Sources!

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Looking for the best high fat vegan foods to include in your meals? Then, you came to the right place! But first let’s talk a little bit about what fat really is… 

When people usually hear the word “FAT”, they instinctively look in mirrors or windows and physically feeling their body where they are insecure. They look at what they see and then they start picking themselves apart.

People falsely believe that eating fat makes them fat. Yes, they will get fat if it is consumed in excess of energy requirements. But did you know that healthy fats can aid in weight loss?

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Fats slow the digestion of foods and reduce blood sugar fluctuations, which can contribute to satiety (If you would like a step-by-step guide on how to lose weight on a vegan diet Click Here).

Moreover, they provide energy, protect vital organs, insulate the body from environmental temperature changes, to name but a few.

You don’t have to obtain fats from animal sources. You can get healthy fats from plant sources, such as seeds, nuts, and avocados.

In this article, you will learn different types of fats and you will know which fats to avoid and which fats can be incorporated into a healthy diet. I’ve also made a list of healthy sources of fats for vegans. Be excited!

What Are Fats?

Fats or lipids are a group of compounds that consist of triglycerides (oils and fats), phospholipids (main component of the cell membrane), and sterols (organic molecules).

According to WebMD, fats are substances that help the body utilize some vitamins, aid in the absorption of vital minerals, and keep the skin healthy. Besides, the body needs them for energy.

Fats also provide the building blocks for cell membranes and a variety of hormones and hormone-like substances.  

One of the reasons why we are able to go longer without feeling peckish is because fats stimulate cholecystokinin (CCK), a hormone that signals satiety.

Fats are able to help slow down the absorption of nutrients into our system and assist in blood sugar stabilization, thus supporting weight loss.

According to WebMD, fats are substances that help the body utilize some vitamins, aid in the absorption of vital minerals, and keep the skin healthy. Besides, the body needs them for energy.

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Different Types Of Fat

We have long been told that foods that contain fats are high in calories and can cause unhealthy levels of cholesterol and heart disease. It is key to know how to get the right kinds in the right amounts.

There are good fats and bad fats. Read on, so you know which fats to avoid and which fats can be incorporated into a healthy diet.

1. Saturated Fats

According to HeartStrong.com, saturated fats are those filled with more hydrogen and are more dense. They are solid at room temperature just like lard.

Saturated fats are mostly found in many animal foods, like meat, eggs, and dairy products. Saturated fats are implicated as a risk factor for heart disease due to the fact that they raise bad cholesterol levels (LDL; low-density lipoproteins).

Many studies have shown that high saturated fat intake may increase the risk of colon cancer, diabetes, dementia, kidney problems, stroke, skin aging, and more.

In order to REDUCE our saturated fat and cholesterol intake, eating high-quality nutrient dense plant foods and eliminating animal products will absolutely help.

2. Unsaturated Fats

Unsaturated fats are liquid at room temperature and are known as good fats. They are associated with increases in good cholesterol (high-density lipoproteins; HDL) and decreased risk of vascular disease, stroke and heart disease.

Unsaturated fats are found in foods, like avocados, olives, peanut butter, nuts, seeds, and dark chocolate.

Monounsaturated fats and polyunsaturated fats are types of unsaturated fat.

3. Monounsaturated Fats

According to Mayo Clinic, monounsaturated fatty acids (MUFAs) are a healthy type of fat. Consuming them may help lower your total and bad cholesterol levels, and improve the function of your blood vessels.

Some research even shows that monounsaturated fats may also benefit insulin levels and blood sugar control, which can be very helpful to someone with type 2 diabetes.

According to Healthline.com, monounsaturated fats:

  • Support weight loss
  • Help lower your heart disease risk
  • Help prevent cancer
  • Help reduce insulin sensitivity
  • Help reduce inflammation

Excellent sources of monounsaturated fats include almonds, cashews, pistachios, peanuts, and brazil nuts.

4. Polyunsaturated Fats

Polyunsaturated fats provide important fats that can’t be manufactured by the body, but are extremely essential for functioning and proper health. The good news is that these healthy fats can be found in plants.

According to sciencedirect.com, polyunsaturated fats are critical parts of neuronal membranes, and they lower the proportion of total cholesterol.

Polyunsaturated fats like omega-3 fatty acids are considered to have favorable effects on blood lipid profiles and may play an important role in the prevention and treatment of the heart disease, cancer, hypertension, and arthritis.

According to healthline.com, chia seeds, brussels sprouts, algal oil, hemp seeds, walnuts, and flax seeds are some of the best plant sources of omega-3 fatty acids.

5. Trans Fats

Trans fats (killer fats) are produced by the partial hydrogenation of oil. Hydrogenation is the process of adding hydrogen to unsaturated fats to make them harder at room temperature.

The food industry found a way to create these toxic fats by hardening vegetable oil just to help make foods last longer. This is all good for shelf life of course, but it’s certainly not good for our life.

According to WebMD, trans fats are found in refrigerated dough products, coffee creamer, frozen pizza, fast foods, etc. In fact, trans fats are literally present in most processed junk foods, like protein bars, chips, cookies, margarine, even breakfast cereals – you name it.

According to NutritionFacts.org, about 50 percent of America’s trans fats are now from animal products since places like New York City have already banned the use of partially hydrogenated oils.

Besides, if you look at the USDA chart in Trans Fat In Meat And Dairy, you will find that dairy products (cheese, milk, yogurt), hot dogs, burgers, chicken fat, and turkey meat contain about 1 to 5 percent trans fats.

The National Academies of Science released a report on trans fats and concluded that the only safe intake of trans fats is ZERO. Sadly, about one fifth of American trans fats intake is from animal products.

The adverse effects of trans fats can cause cardiovascular disease by significantly increasing bad and lowering good cholesterol levels, raising insulin levels in the blood, which could lead to diabetes, and depleting your system of vital nutrients.

The bottom line: Avoid refined oils, products that say hydrogenated or partially hydrogenated, and meat and dairy.

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Do We Really Need Some Fat In The Body?

As we know that carbohydrates are a chief source of energy for all body functions. However, if carbohydrates are not available, our system will turn to fat (the main storage form of energy in the body) as a backup fuel source.

Fat has so many important functions in the body, and a moderate amount is an essential part of a healthy, balanced diet.

According to American Heart Association, dietary fats are very important because they provide our body with energy and they also support cell growth. Additionally, they help protect our organs and keep your core body temperature.

As mentioned earlier, fats not only produce essential hormones, but they also aid in the absorption of vital minerals and nutrients and produce important hormones. In a nutshell, we definitely need some fat in the body for good health.

According to American Heart Association, dietary fats are very important because they provide our body with energy and they also support cell growth. Additionally, they help protect our organs and keep your core body temperature.

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The Functions Of Fats

1. Energy Source

Fats are the most concentrated source of energy in the diet, with one gram of fat yielding about 9 energy calories, which is more than double the calories per gram of carbohydrates and proteins.

Fat is either burned for energy or can be stored in the body’s fat tissue for future use when energy is required.

Owing to fat’s high caloric density, it’s actually very easy to consume excess calories. According to Mayo Clinic, the American Heart Association recommends healthy adults limit dietary fat to 20 to 35 percent of their daily food intake.

Say, if you are on an 1,800-calorie diet, 360 to 630 calories are from dietary fat, which amounts to 40 to 70 fat grams a day.

It should be noted that eating fat does not really make you fat. But, if it is consumed in excess of energy requirements, then of course you will put on weight.

We need to consume healthy fat daily because it plays an important role in optimal health and fitness.  

According to Mayo Clinic, the American Heart Association recommends healthy adults limit dietary fat to 20 to 35 percent of their daily food intake.

2. Structural & Membrane Function

Every single cell in our body has a permeable, protective membrane. Fat forms the cell membranes that have two layers and each layer is made of proteins, cholesterol, and fats.

The fat layer that covers the cell protects internal cell components. In addition, Fats in the cell membrane boost metabolism and fight inflammation.

3. Carriers For Vitamins

Fats are carriers for the fat-soluble vitamins A, D, E, and K.

  • Vitamin A is important for bone health, good vision, and the strong immune system
  • Vitamin D keeps your bone strong by absorbing calcium  
  • Vitamin E helps protect cell membranes against the damage caused by free radicals
  • Vitamin K helps the blood clot

Not consuming adequate amounts of fat could lead to the impairment of these essential processes.

4. Insulation, Protection, & Temperature Regulation

There is this thick subcutaneous layer (adipose tissue) found around internal organs and beneath the skin in the lower half of the body. Don’t worry it is not really the worst thing to have.

According to Science Daily, adipose tissue stores energy in the form of fat, cushions the body, and functions as a reserve of nutrients.

Subcutaneous fat not only helps sustain body temperature but also provides protection against sudden movements or shock and trauma from outside impacts.

On the other hand, there is this very bad fat in your stomach area hidden further down the skin than subcutaneous belly fat. It is known as visceral fat.

Visceral fat is a form of jelly-like fat that surrounds your main organs, such as the liver, kidneys and pancreas.

If you have a huge belly and a large waistline, you’re definitely storing hazardous visceral fat. But, even if you don’t have a big belly, you could still have visceral fat.

Having excess visceral fat is associated with an increased risk for cancer, diabetes, obesity, stroke, arthritis, fatty liver disease, heart disease, depression, sleep disorders, and dementia.  

How can you banish visceral fat? Of course! Here are some tips:

  • Exercise for 30 to 60 minutes every day
  • Reduce stress
  • Prioritizing getting good sleep
  • Trash sugar, alcohol, trans fats, and refined carbohydrates
  • Eat more plant foods
  • Give intermittent fasting a try

5. Hormone Makeup

As mentioned earlier, fats provide a variety of hormones and hormone-like substances that regulate many of the body’s functions like the production of sex hormones, absorption of amino acids (the building blocks of proteins), and metabolism regulation.

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6. Healthy & Glowing Skin

Fat is much like oil in the car. Without the oil, the car wouldn’t be able to run better. So, if you don’t eat enough healthy fats, chances are your skin will be dry, cracked, and flaky. 

Avocados, walnuts, sunflower seeds, dark chocolate, and brazil nuts are some of healthy sources of fats for happy, glowing skin.

7. The Healthy Nervous System

The body needs fats to function properly and to build nerve tissue (the brain and nerves).

According to US National Library of Medicine National Institutes of Health (NCBI), the human brain is at least 60 percent fat, so eating enough healthy fats can boost brain cell growth, regeneration, and development.

The nervous system utilizes chemical messengers (neurotransmitters) to pass information signals. These chemical transmitters are synthesized from fats or amino acids. So, we definitely need healthy fats to promote a healthy nervous system.

Good Fats

The fats that are considered to be the healthiest come from vegetables and plants and they are known as unsaturated.

Of all the unsaturated healthy fats, the healthiest is monounsaturated. Monounsaturated fats help lower your bad cholesterol, minimize your risk if heart disease, supply fatty acids that are important for skin health and cellular development, and prevent cancer, such as colon and breast cancers.

Avocados and raw nuts are great sources of monounsaturated fat.

Another healthy fat known as omega-3 fat from the unsaturated family is polyunsaturated fat. Almonds, flax seeds, and walnuts are excellent sources of polyunsaturated fat.

Just like monounsaturated fat, omega-3 also helps keep cholesterol levels low to improve heart health.

Besides, it helps stabilize irregular heartbeat, reduce blood pressure, improve depression and symptoms of other mental illnesses, and may even aid in cancer prevention and cancer treatment.

Of all the unsaturated healthy fats, the healthiest is monounsaturated. Monounsaturated fats help lower your bad cholesterol, minimize your risk if heart disease, supply fatty acids that are important for skin health and cellular development, and prevent cancer, such as colon and breast cancers.

Bad Fats

Trans fats or killer fats are man-made and are produced by the partial hydrogenation of vegetable oil.

These killer fats can be found in a lot of processed foods, like cakes, cookies, chips, doughnuts, frozen pizza, margarine, salad dressings, to name just a few. What’s worse, they are also found in animal products, like meats and dairy products.

Trans fats increase your risk of developing heart disease, cause diabetes, damage the brain and nervous system, and deplete your body of essential nutrients.

Stay away from products that have shortening (butter or any solid fat used for making pastry or other food products), hydrogenated or partially hydrogenated vegetable oils.

Trans fats increase your risk of developing heart disease, cause diabetes, damage the brain and nervous system, and deplete your body of essential nutrients.

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Healthy Sources Of Fats For Vegans

Below I have listed the high fat vegan foods that you should include in your diet:

1. Almonds

One serving of almonds (28-gram) has 14 grams of fat and 9 of which are monounsaturated. (3.4 grams of polyunsaturated fat, and 1.1 grams of saturated fat)

These popular tree nuts not only provide healthy fats, they are also a good source of fiber, protein, vitamin E, vitamin B12, manganese, magnesium, iron, calcium, copper, zinc, and phosphorus.

Since almonds are rich in fiber, they can easily fill you up and reduce your hunger, thus aiding in weight loss.

In addition, eating these antioxidant rich almonds helps fight oxidative stress, manages blood sugar levels, prevents type 2 diabetes, lowers cholesterol levels, and more.

It’s pretty easy to incorporate almonds into your diet. I love to add them to my oatmeal and salads. I snack on them to help curb my appetite.

2. Peanuts

According to United States Department of Agriculture Agricultural Research Service (USDA), 1 cup of all types raw peanuts (146-gram) contains 36 grams of monounsaturated fat, 23 grams of polyunsaturated fat, and 10 grams of saturated fat.

According to Healthline.com, peanuts are not just a great source of healthy fats, protein, and fiber, they also contain high amounts of various vitamins and minerals, such as biotin, copper, niacin, folate, manganese, vitamin E, thiamin, phosphorus, and magnesium.

These antioxidant rich peanuts even have other plant compounds, like phytosterols, phytic acid, isoflavones, resveratrol, and p-Coumaric acid.

Apparently, peanuts pack a lot of nutrition into just one serving and offer a variety of health benefits.

Eating peanuts is associated with reduced risk of cardiovascular disease, prevents gallstones, and protects against Alzheimer’s and age-related cognitive decline.

Additionally, eating peanuts also helps boost your metabolic rate, stabilize your blood sugar, and manage your hunger.

According to LIVESTRONG.COM, including peanuts in your diet is beneficial to your health and can promote weight loss if you are capable of reducing your overall calorie intake or increasing your daily caloric expenditure.

3. Pistachios

A 1 ounce serving of raw pistachio nuts (28.4 – gram) (49 kernels) has 3.9 grams of polyunsaturated fat, 7 grams of monounsaturated fat, and 1.6 grams of saturated fat.

These world’s oldest pistachio nuts, being grown in the Middle East for thousands of years don’t just contain healthy fats, they are also an excellent source of protein, fiber and antioxidants.

These delicious, versatile little green gems are brimming with so many essential vitamins and nutrients that boost your overall health.

These potassium rich pistachios contain vitamin B6 that promotes cognitive development, blood flow, protein metabolism, and immune and nervous system health.

According to Medical News Today, eating low-calorie pistachios can boost your eye health, promote healthy gut bacteria, support weight loss, improve heart health, lower blood sugar, benefit your blood vessels, and even reduce colon cancer risk.

I love to snack on pistachios and sprinkle them over my oatmeal.

4. Walnuts

14 halves of walnuts contain 13 grams of polyunsaturated fat, 2.5 grams of monounsaturated fat, and 1.7 grams of saturated fat.

According to Healthline.com, walnuts have high amounts of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants that helps fight heart disease, prevents stroke, reduces inflammation, and boosts the immune system.

According to WebMD, omega-3 fatty acids also help minimize symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain, improve brain health, prevent cancer, and certain skin illnesses.

Walnuts not only contain healthy fats, but they also provide fiber, vitamins and minerals (copper, folic acid vitamin B6, phosphorus, and other plant compounds.

Walnuts even have plant compounds (ellagic acid, ellagitannins, catechin and melatonin). They are loaded with powerful antioxidants that fight oxidative damage in the body.

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5. Cashews

A 1 ounce of cashews (28.4 – gram) has 7 grams of monounsaturated fats, 2.2 grams of polyunsaturated fats, and 2.2 grams of saturated fats.

Cashews are filled with healthy fats, are packed with vitamins (vitamins E, K, and B6), minerals (copper, phosphorus, zinc, magnesium, iron, and selenium), and antioxidants.

According to Healthline.com, cashews offer a myriad of health benefits. They optimize bone and joint health, are good for eye health, aid in weight loss and maintenance, and prevent diabetes

What’s more, cashews cut heart disease risk, fight against cancer, keep your blood vessels and muscles relaxed, and keep skin and hair healthy.

6. Macadamia Nuts

A 1 ounce of macadamia nuts has 17 grams of monounsaturated fats, 0.4 grams of polyunsaturated fats, and 3.4 grams of unsaturated fats.

As you can see, macadamia nuts are high in monounsaturated fat, which helps lower cholesterol, cuts heart disease risk, and prevents stroke.

Macadamia nuts have antioxidants, vitamins and minerals (vitamin A, B vitamins, iron, manganese and folate).

According to Dr. Axe, macadamia nuts keep your heart healthy, fight disease like cancer, support weight loss, promote healthy digestion and gut health, aid in bone and teeth mineralization, nourish the brain and nervous system, and reduce arthritis symptoms and keep chronic inflammation at bay.

According to EVERYDAYHEALTH, macadamia nuts are one of the food sources that have palmitoleic acid that may speed up fat metabolism, thus reducing the body’s ability to store fat.

7. Brazil nuts

A 1 ounce of brazil nuts has 7 grams of monounsaturated fats, 6 grams of polyunsaturated fats, and 4.3 grams of saturated fats.

Brazil nuts don’t just provide healthy fats, fiber, and protein, they are also a good source of essential nutrients, such as selenium, magnesium, zinc, calcium, vitamin E and some B vitamins.

According to Dr. Axe, it’s often difficult to get selenium, which is important for so many bodily functions from mood to inflammation in our everyday diet.

Thankfully, brazil nuts happen to be the number one food source for this chemical element.

Brazil nuts are good for your heart, lower your cholesterol, keep disease at bay, decrease the risk of heart disease, improve the nervous system, build tissue and generate energy in the cells, and more.

8. Pecans

A 1 ounce of pecans has 20 grams of healthy unsaturated fat. According to the National Pecan Shellers Association, pecans are packed with antioxidants that can lower bad cholesterol in people with normal cholesterol levels.

Pecans are a powerhouse of vitamins and minerals (vitamins A, B, and E, folic acid, calcium, selenium, iron, manganese, magnesium, phosphorus, potassium, and zinc).

Pecans improve heart health, lower the risk of cancer, support weight loss, improve brain function, improve digestion, boost immunity, stimulate hair growth, prevent gallstones, protect against skin infections, and more.

9. Pine nuts

Pine nuts contain protein, iron, zinc, magnesium, vitamin E, vitamin K, manganese antioxidants, phytochemicals, and healthy monounsaturated fats. In short, pine nuts are rich sources of countless health-promoting minerals.

Eating pine nuts can boost your energy, suppress your appetite, reduce heart disease risk, slow down aging, improve vision health, enhance brain function, strengthen bones, keep skin and hair healthy, boost the immune system, and more.

10. Peanut butter

When I shop for peanut butter, I always look for a natural style product with no added fat or sugar.

According to Healthline, peanut butter is rich in healthy fats. Half of the fat in peanut butter is made up of oleic acid, which is a healthy type of monounsaturated fat.

Peanut butter is also a good source of protein, is loaded with essential vitamins and minerals (manganese, vitamin E, vitamin B3, vitamin B6, folate, magnesium, and copper), and is packed with antioxidants (p-coumarin and resveratrol).

Eating peanut butter suppresses hunger, thus aiding in weight loss, lowers the risk of heart disease, fights against Alzheimer’s disease and memory Impairment, reduces the risk of diabetes, and prevents gallstones.

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11. Chia seeds

Chia seeds are an excellent plant-based source of heart-healthy omega-3 fatty acids that contain countless health benefits.

Chia seeds contain good quality protein with all the essential amino acids, are packed with vitamins and minerals (fiber, calcium, iron, magnesium, copper, phosphorus, and selenium), and have great plant compounds (kaempferol, quercetin, chlorogenic acid, and caffeic acid).

According to healthline, chia seeds may lower your risk of heart disease, are essential for bone health, stabilize blood sugar levels, may lower blood pressure, promote regularity for a healthy digestive tract, and more.

12. Sunflower seeds

Highly nutritious sunflower seeds have a high amount of protein, contain heart-healthy fat, and are full of filling fiber. Eating them can help satisfy your appetite.

Sunflower seeds also contain iron, calcium, potassium, vitamin E, vitamin B6, vitamin B, manganese, selenium, phosphorus, magnesium, copper, folate, niacin, and more.

According to Dr. Axe, eating sunflower seeds may help fight against cancer, support thyroid function, support bone health, control blood sugar, support the health of the skin, and cut the heart disease risk.

Moreover, they help bring about restful sleep at night and promote health detoxification.

13. Flax seeds

Flax seeds are an excellent plant-based source of omega-3 and omega-6 essential fatty acids that are needed for most bodily functions and can help reduce the risk of various chronic diseases.

Flax seeds contain many essential vitamins and minerals (phosphorus, magnesium, vitamin B1, copper, and molybdenum) and other beneficial plant compounds (lignans, p-Coumaric acid, ferulic acid, phytosterols, and cyanogenic glycosides).

According to healthline, flax seeds may prevent breast and prostate cancer and other types of cancer, improve your digestive health, improve heart health, lower blood pressure, control blood sugar, control your appetite, and more.

14. Pumpkin seeds

Pumpkin seeds are a great source of protein and unsaturated fat like omega-3. They also have essential nutrients, such as iron, selenium, calcium, B vitamins and beta-carotene.

Pumpkin seeds are packed with powerful antioxidants that help fight against disease and reduce inflammation.

According to Dr. Axe, pumpkin seeds boost heart health, stabilize blood sugar, improve bladder function, improve your sleep quality, improve bladder function, and help fight several types of cancer, such as breast, stomach, lung and colorectal cancer.

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15. Sesame seeds

Sesame seeds are an excellent source of energy because of the high fat content. They have healthy fats, such as polyunsaturated fatty acids and Omega-6.

What’s more, sesame seeds are chock-full of nutrients like copper, manganese, phosphorus, vitamin B1, fiber, selenium, molybdenum, protein, iron, zinc, magnesium, calcium and phytic acid.

According to linwoodshealthfoods, sesame seeds are good for your hair and skin, prevent osteoporosis, and strengthen your bones.

Additionally, they help prevent diabetes, lower blood pressure, lower bad cholesterol levels, improve digestion, reduce inflammation, oxidative stress and more.

Visit Alive By Nature for more information on health benefits of sesame seeds.

16. Dark chocolate

When I shop for dark chocolate, I always select one with a high cocoa content because it is more nutritious. According to WebMD, the more nonfat cocoa solids a chocolate product contains, the more antioxidants it tends to contribute.

Dark chocolate doesn’t just help curb sugar cravings. The fatty acid profile of dark chocolate is also wonderful. It is loaded with nutrients, such as fiber, iron, magnesium, copper, manganese, and other minerals.

Dark chocolate is also a powerful source of antioxidants and is loaded with organic compounds.

According to Dr. Axe, eating dark chocolate fights disease caused by free radicals, may help ward off cancer, improve heart health, is good for overall cholesterol profile, lowers the blood pressure, improve vision health, and more.

17. Avocados

According to Medical News Today, avocados are rich in monounsaturated fats, mostly oleic acid that may help reduce inflammation, protect against heart disease diabetes and cancer.

Avocados are also packed with valuable vitamins and minerals (vitamin K1, vitamin E, vitamin C, vitamin B6, copper, potassium, and folate) and plant compounds (persenones A and B, carotenoids, D-Mannoheptulose).

Avocados improve heart health, are good for weight loss and metabolic health, protect eye health, keep your skin and hair healthy, reduce risks for cancer and diabetes, help absorb nutrients from plant foods, are essential for digestion, and more.

18. Olives

According to healthline, the most abundant fatty acid in olives is oleic acid, which may have a host of health benefits.

Olives are loaded with several vitamins and minerals and are high in antioxidants that reduce oxidative damage in our body and fight infections caused by bacteria.

Eating olives reduces blood pressure, controls appetite, improves your memory, reduces the risk of cancer, protects the heart, maintains a healthy immune system, and more.

19. Tahini

Tahini contains both monounsaturated and polyunsaturated fats, which are beneficial to the heart and overall health.

It’s a great source of protein, phosphorus, lecithin, magnesium, potassium, calcium, iron, methionine, vitamin E and vitamins B1, B2, B3, B5 and B15.

According to Medical News Today, tahini is good for heart health, may help prevent hormone-related cancers, promotes healthy cell growth, maintains healthy skin and muscle tone, is good for bone health and more.

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20. Soybeans

Soybeans are high in fat, mostly polyunsaturated and monounsaturated fatty acids. They are a great source of plant-based protein, have a good amount of fiber, and contain antioxidants and phytonutrients.

Soybeans are loaded with various minerals and vitamins (vitamin B1, vitamin K1, folate, copper, molybdenum, manganese, and phosphorus) and other bioactive plant compounds (saponins, isoflavonoids, and phytic acid).

According to Better Health Channel, soybeans help women manage menopausal hot flushes, protect against breast, colon, prostate and skin cancer, reduce risk of osteoporosis, and more.

21. Edamame beans

Edamame beans contain both polyunsaturated fat and monounsaturated fat and they both help lower cholesterol.

Edamame beans are rich in protein and contain high amounts of minerals and vitamins (folate, vitamin B1, vitamin K1, riboflavin, iron, copper and manganese).

According to Organic Facts, edamame beans are good for the skin, improve digestive system, strengthen immune system, reduce the risk of cardiovascular diseases, inhibit tumor growth, support weight loss, and more.

In addition, edamame beans may reduce the risk of breast cancer and prostate cancer, and reduce bone loss.

To learn much more about Edamame beans check out my blog post “The Top 9 Benefits of Eating Shelled Edamame”.

BONUS: To learn more about the benefits of adding healthy fat onto your diet, check out the video below!

A Warning Against Too Much Fat & The Keto Diet

The new fad diet right now is the keto diet. This diet restricts people to eating a low-carb-high-fat diet, and it promises rapid weight loss. While it is definitely possible to combine a vegan diet with a keto diet, I would advise against it.

I must confess that I tried the keto diet for a month. I’m a bit of a body hacker and like trying out new things in order to be better able to understand my clients and help them out.

I also want to confess that I did lose few pounds. And while you might see some weight-loss on a vegan-keto diet, you need to understand that this kind of diet will have detrimental effects long term on your health.

If you still decide to go ahead and try, please do not do it for longer than a month, and under medical supervision.

Here are just a few of the dangers of the keto diet: it can cause muscle loss, have negative effects on your resting metabolic rate, increase your risk of diabetes, etc.

And according to Francine Blinten, a public health consultant in Old Greenwich, Connecticut, the keto diet can also damage your heart ( which is also a muscle).

For the record, I stand fully behind a high-carb-low-fat vegan diet (HCLF). And take note that I said low-fat, NOT No-fat. Your body needs fat in order to function properly.

But as I have stated throughout this blog post, make sure you are eating good fats like nuts and avocado (see the complete list above if you haven’t already).

To learn more about high-carb-low-fat vegan diet, CLICK HERE to read my blog post “Are You Not A HCLF Vegan Yet? Learn How It Can Aid With [Weight-Loss]”

Fad diets come and go, just like the keto vegan diet will. So keep your head in the game. Consume only goods fats and in moderation.

According to Francine Blinten, a public health consultant in Old Greenwich, Connecticut, the keto diet can also damage your heart

Conclusion

Fat is an integral part of a healthy diet. The key is to know how to get the right kinds in the right amounts.

Healthy fats are loaded with nutrients and concentrated energy. They protect our vital organs, keep our body warm, create a longer-lasting sensation of fullness after a meal, support weight loss, boost healthy skin, and regulate our blood pressure.

Moreover, they promote regular bowel movements, aid in hormone production, absorb the fat-soluble vitamins A, D, E and K, and facilitate many important biological operations within the body.

Keep in mind that foods rich in good or bad fats are high in calories, so you must stick to your caloric allowance in order to lose weight, maintain a healthy weight, and improve overall health.

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