Adults who are in their golden years may have a difficult time gaining weight. Fortunately, several healthy fat foods can be added to their diet to help them gain weight naturally. Not only will that allow their bodies to use the calories more efficiently, but it can also improve their health in other ways. In this guide, we’ll look at the most popular healthy fat foods to help the elderly gain weight, so you can start including them in your meals today!
Fatty Fish
Omega-3 fatty acids help control inflammation, which is linked to many diseases, including heart disease. Omega-3s can also lower your risk of blood clots and stroke. One of the best sources of omega-3s is oily fish like salmon, mackerel, and sardines. Aim for at least two servings a week (preferably more).
Chia Seeds
A powerful source of omega-3 fatty acids, chia seeds are one of nature’s richest sources of essential fatty acids. Chia seeds can also help to lower harmful cholesterol levels and inflammation in the body. The high amount of fiber also helps stabilize blood sugar levels, making them an excellent option for people with diabetes or anyone trying to manage their weight.
Walnuts
Loaded with healthy fats, walnuts are well known for their beneficial effects on heart health by lowering bad cholesterol levels and reducing harmful LDL particles in our bodies. With more than 12 grams of protein per serving, walnuts are also a great source of protein for people looking to gain muscle mass while losing weight.
Full-Fat Yogurt
Full-fat yogurt is loaded with calcium, vitamins, and healthy fats to help you maintain your weight. Just try to avoid sugar-added yogurt—most yogurts are packed with sugar anyway. Greek yogurt has even more fat than regular yogurt, so go for that if you can stomach it. Consider using full-fat Greek Yogurt as a substitute for sour cream or mayonnaise in your favorite dishes for extra flavor and calories.
Dark Chocolate
Is it possible to eat chocolate and lose weight? Yes! Health experts agree that dark chocolate can help us lose weight as well as lower our blood pressure. Dark chocolate contains phenylethylamine, a natural stimulant found in many foods that causes our brains to release endorphins. Studies show that phenylethylamine reduces depression, elevates moods, and promotes relaxation. This happy food also helps us cope with stress and burn more calories by raising our metabolic rate. A study at Oxford University showed that subjects who ate dark chocolate for 15 days lowered their overall cholesterol by 10%! Another great benefit is that a little dark chocolate goes a long way.
Cheese
Cheese is an excellent source of fat, especially for older people who are trying to gain weight. At 65 percent calories from fat, aged cheddar is one of the highest-fat cheeses you can buy, but it’s also rich in protein and calcium. Pile on some whole-grain crackers or combine it with an apple or pear for an afternoon snack that provides both flavor and nutrition.
Avocados
A single serving of avocado contains 13 grams of fat, and most of it is heart-healthy monounsaturated fat. Hence, eating avocados regularly may reduce the risk of cardiovascular disease and stroke.
Coconut Oil
Coconut oil contains medium-chain triglycerides (MCTs), which can help improve weight gain in older adults. MCTs are digested quickly, helping your body use calories more efficiently than longer-chain fats found in animal products or other vegetable oils.
