REFERENCE
Top 10 Plant-based
Sources of Healthy Fats
1
SaviSeeds
These little gems are the highest source of omega-3 on the planet… 17 times more than
wild salmon! By eating the entire seed you also get beneficial plant-based protein
and fiber. SaviSeeds are a satisfying snack and a great way to increase the amount of
essential omega-3 fatty acids in your diet.
2
Hemp Seeds
Rich in both essential fatty acids: omega-6 and omega-3 hemp seeds have an ideal ratio
of the two omegas (3:1). Sprinkle raw hemp seeds on salads and soups to inject some of
these healthy fats into your diet. Your body will love you for it.
3
Chia Seeds
Rich in omega-3 fatty acids, these very small seeds are also a good source of protein
and fiber. Because they can absorb almost 10 times their weight in water, you can create
a healthy alternative to tapioca pudding by soaking 1 Tbsp in 1 cup of non-dairy milk
with a bit of stevia to taste.
4
Walnuts
Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, in
the form of alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants and a very
good source of manganese and copper. Other minerals provided by walnuts include
calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium,
zinc and some vitamin B6 in limited amounts. Walnuts also contain antioxidant and
anti-inflammatory compounds.
5
Coconut Oil
Historically, coconut oil was thought to be unhealthy because it is high in saturated fat.
We now know that it is actually rich in medium chain triglycerides which are readily
burned for fuel in the liver, bypassing fat storage. Always look for virgin coconut oil
instead of refined versions (which can be partially or fully hydrogenated, thereby
eliminating any positive health benefits). Coconut oil can also withstand high heats
without oxidizing – making it an ideal cooking oil for any frying you need to do.
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6
Avocados
This fruit is rich in heart-healthy monounsaturated fats. Avocado is also a hearty source of
fiber and contains nearly 20 vitamins and minerals. Slice ⅕ an avocado on sprouted grain
toast, top a salad with it, or blend it into a smoothie for extra rich and creamy goodness.
7
Almonds
Rich in protein and monounsaturated fat, just one ounce of almonds also provides 35
per cent of your daily needs of antioxidant vitamin E. Swap out your peanut butter for
almond butter without sacrificing the nutty taste.
8
Sunflower Seeds
These tiny seeds are acceptable forms of monounsaturated fat if you are allergic to
nuts. Plus, they pack a good punch of vitamins and minerals, including manganese,
magnesium, copper, selenium, phosphorus, vitamin B1, vitamin B6 and folate.
9
Brazil Nuts
Not only are Brazil nuts a source of heart-healthy monounsaturated fat but they are rich
in the antioxidant mineral selenium, which provides a powerful defense against free
radical damage.
10
Cacao Nibs
Take cocoa beans, roast them, break them into small pieces and you have cacao nibs.
They provide a healthy dose of monounsaturated fat, magnesium and antioxidants as
well as serving to satisfy your sweet tooth. Add them to oatmeal, smoothies or fruit!
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For more Thriving check out
Brendan’s Thrive Trilogy of books.
Thrive Foods, Thrive: The Vegan Nutrition Guide, and Thrive Fitness
(In Canada: Whole Foods to Thrive, Thrive Diet, and Thrive Fitness)
USA: Da Capo Press | Canada: Pengiun