A Guide to Healthy Fats
Have you ever avoided certain foods because of the "fat" on the label? You're not alone. For many years, fat has been demonized as a dietary enemy. However, recent research paints a more nuanced picture. The truth is, our bodies actually need healthy fats to function properly.
There's a whole family of fats out there, and some are much better for us than others. Saturated fats are found in animal products like meat, dairy, and some plant-based sources like coconut oil. While our bodies need some saturated fat, current research suggests limiting it to promote heart health. Unsaturated fats are the "good fat" group we hear so much about. They come in two varieties:
Monounsaturated Fats: Found in olive oil, avocado, nuts like almonds and cashews, and some seeds. These fats are known for lowering "bad" LDL cholesterol and raising "good" HDL cholesterol, promoting heart health.
Polyunsaturated Fats: Think fatty fish like salmon and tuna, walnuts, and flaxseeds. Polyunsaturated fats also contribute to lowering bad cholesterol and offer additional benefits like reducing inflammation.
The last major group is trans fat, which is formed through a process called hydrogenation, which makes liquid vegetable oils more solid. Trans fats raise bad LDL cholesterol and increase the risk of heart disease. Thankfully, artificial trans fats are being phased out of some processed foods so there is less in the grocery store than there used to be.
Here are some tips to incorporate more healthy fats into your diet:
In the mornings, skip the sugary cereals and opt for protein-rich options like Greek yogurt with a sprinkle of nuts and seeds. Enjoy scrambled eggs with a drizzle of healthy oil for a satisfying and flavorful start to your day.
Elevate your cooking by using heart-healthy oils like olive oil or avocado oil for sauteing vegetables or drizzling over roasted ones. Love seafood? Incorporate salmon, tuna, or sardines into your meals for a delicious dose of omega-3 fatty acids. Salads don't have to be bland either - drizzle them with a homemade vinaigrette made with olive oil, balsamic vinegar, and your favorite herbs for a burst of flavor and healthy fats.
For snacks, ditch the processed chips and grab a handful of nuts or seeds for a healthy crunch. Pair sliced fruits like apple or pear with nut butter for a sweet and savory snack that combines healthy fats with fiber.
Explore different types of healthy fats and find what works for you. By incorporating these simple changes, you can create delicious and nutritious meals that keep you feeling full, energized, and on track for a healthy lifestyle!
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