5 Fatty Foods You Absolutely Should Be Eating

*Sadly, none are found in a full English

Fats have earned themselves a bad name in the dieting world - let's face it, the name probably doesn't help - but in reality the right ones are like secret weapons for keeping you in shape.

Many foods contain 'healthy fats' which not only are essential to giving your body nutrients but give your metabolism the kick you need for a session in the gym. In short, eating fats doesn't mean getting fat.

Here, Greg Cornthwaite, nutritional expert at London's Embody Fitness, outlines five of the best.

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Walnuts

According to Greg, "One-quarter cup of walnuts can provide more than 100% of the daily recommended value of omega-3 fats"

They also reduce the risk of prostrate and breast cancer and contain an amino acid which offers multiple benefits to people with heart disease. Walnuts contain several unique and powerful antioxidants too, which strengthens the immune system.

In short the humble walnut could save your life. Crush and sprinkle them over vegetables or chicken if you get sick of them as a snack. They taste delicious over this chopped vegetable salad.

Coconuts

"Coconut has been shown to speed up your metabolism and provides a good source of energy," Greg says, "It also improves heart health and has been shown to lower bad cholesterol and decrease risk of heart disease."

As it is low Glycemic Index (GI) it can reduce sweet cravings by balancing your blood sugar levels, so makes a great snack mid-afternoon to avoid that energy slump, without demolishing a Snickers. It even has been shown to support improved endurance during physical and athletic performance. All hail the coconut.

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Flaxseeds

Although flaxseeks look a little intimidating, Greg advises they are, "Good for your heart, contain antioxidant qualities, are high in fibre and also a rich source in vitamin B1."

They work well when included in baked items, whether it is adding a fibre hit to some bread or rolling them with peanut butter into energy balls for a gym snack. If you haven't got cooking time on your hands then add them to a smoothie will give you all the health benefits without altering the taste.

Olive oil

Many people avoid oily food believing it isn't good for your weight, heart or skin. Olive oil, Greg explains, in fact "Lowers cholesterol and has been shown to decreases risk of heart disease. It is also one of our weight loss secret weapons, as incorporating this into your diet leads to longer-lasting weight loss results than a low-fat diet"

Olive oil is best for you when cold so drizzle over salads or use as dressing rather than heating the oil.

If those weren't reasons enough, it is even good for your sex life as it boosts circulation to all areas of the body, including hard to reach erogenous zones. Enjoy.

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Avocados

With 4.2 million Instagram posts under avocado, you can't avoid the trendy food.

"Avocadoes are loaded with potassium and packed with heart-healthy fatty acids," Greg says, "They're also high in fibre and help to lower cholesterol levels."

They can be easily added throughout the day whether sliced and eaten with boiled eggs, chucked in a salad or accompanying grilled meat or fish. The fad is going nowhere, so get involved.