Food rich in omega 3 fatty acid and healthy fats

Foods Packed With Healthy Fats To Keep You Full And Satisfied

You might be wondering what healthy high-fat foods are exactly, and which ones you can include more of in your diet. Let’s start here: healthy fats generally refer to unsaturated fats. The reality is, not all fats are created the same. Healthy fats help regulate hunger hormones, transport nutrients throughout your body and protect against heart disease.

We’ve found the best healthy fats you would want to add to your diet:


This popular fatty fish is loaded with nutrients and reduces the risk of several diseases. Rich in omega-3 fatty acids, salmon aids in the reduction of inflammation that can lead to heart disease and lower blood pressure. Like other protein-filled foods, it helps regulate the hormones that control appetite and make you feel full.


Avocados are fun to eat, versatile and loved by many! They’re not only delicious, they also contain an abundance of nutrients such as fiber, potassium, vitamins B6 and C, and folate. They are nutritious, and are a good source of monounsaturated fat, which can reduce your risk of heart disease. Start off by introducing avocados in your meals by incorporating them in your breakfast, in salads and soups. Want a light lunch? Sprinkle an avocado with a pinch of salt and pepper over your toast. You can say yes to another helping of avocado!

Nuts and seeds

In general, nuts and seeds are good sources of vitamins and minerals — including healthy fats, protein, magnesium, vitamin E and fiber — which is great for feeling full, good for digestive health and stabilising blood sugar. They have a number of impressive health and weight benefits. For instance, nuts — like almonds, cashews, macadamias, pecans, walnuts and pine nuts — and seeds regulate body weight as their fats are not fully absorbed, they regulate food intake, and help burn energy. Cut the frequent trips to the pantry for a bag of chips and go for these commonly consumed seeds; pumpkin seeds, flax seeds, sesame seeds, chia seeds, sunflower seeds and poppy seeds to sustain fullness by adding these healthy fats to the grocery list.

Healthy Margarine

Seed oils like sunflower and canola oil are key ingredients in Flora spreads and are good sources of vitamins A, E & D, and fatty acids like omega 3 and 6. All oils used in the Flora vegan spread are plant-based, and no dairy or vitamin D is added into the product, making it 100% free of any animal-derived material. Use Flora spreads for your recipes to help improve your cholesterol levels.


Canned tuna is budget-friendly, good for you, and wonderfully versatile. Not sure what to do with all the canned tuna in your pantry? Make tuna patties, tuna salad, Mediterranean tuna pasta, even avocado tuna salad and more. Just like salmon, tuna is packed with heart-healthy omega 3 fatty acids. Like anything that’s good for you, moderation is required.

Find more heart-healthy tips here.