Six Ways To Include Good Fats
A healthy balanced diet should include sources of “good fats” the healthier monounsaturated and polyunsaturated fats. Good fats, when used in place of unhealthy fats (saturated and trans fat), help to reduce the risk of heart disease. As with everything, moderation is key.
So, what are Good Fats and how can you add them to your diet?
Sure, avocados are high in fat, but most of the fat in an avocado is monounsaturated, the heart-healthy kind that actually lowers bad cholesterol. Try substituting avocadoes for butter or replace the mayo on your sandwich with avocado slices.
Eggs are an inexpensive and easy source of protein. People often think eggs whites are a healthier option than whole eggs because they contain less fat, and while it’s true that the egg yolk contains some fat, it’s also packed with important nutrients. And while there’s a lot of buzz about the cholesterol in eggs, research has linked moderate egg consumption to improved heart health.
Olive oil is commonly used in the Mediterranean diet (one of the most recommended for a healthy lifestyle), and we’ve all heard that olive oil reduces the risk of heart disease, blood pressure and certain types of cancer. Cook with heart-healthy olive oil and use it for salad dressing.
Your best bets for nutrition are almonds, walnuts and pistachios. Almonds are the richest in vitamin E; walnuts contain a plant-based omega-3 fatty acid; and pistachios have carotenoids important for eye health. Research shows nut eaters are generally thinner, less likely to develop type 2 diabetes and have a reduced risk of heart disease to boot.
Nut butters are another source of healthy fats, and peanut butter is just the beginning—try almond or cashew butter if you’re feeling adventurous. All of these butters boost protein and fibre intake. Choose all-natural nut butters with as few ingredients as possible.
The term “fatty fish” may sound unappealing, but actually, these are the healthiest and most delicious foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel and trout are full of omega-3 fatty acids. The Heart Foundation says we should eat two - three servings a week.