What are "healthy" fats & why are they so good for you?
“Fats” have been long feared in today’s world of food, which is why there are so many food labels with “low-fat,” “reduced fat” and “fat free.” A lot of the times foods with these labels will have more processed, added sugar in them because the fat has been taken out, which causes foods to lose their natural flavor. So in reality, these “reduced fat” labels does not necessarily mean those products are healthier. We actually need healthy, high quality fats to help our bodies function properly, reduce inflammation, and reduce the risk of chronic disease. What matters is the type of fats we’re eating and the quality of those fats.
What are the actual types of fats?
There are Monounsaturated fatty acids, which are heart healthy and help to support healthy cholesterol
Polyunsaturated fatty acids, which are essential to our diet and provide us with Omega-3s (which a lot of people supplement with using fish oil) and Omega-6s. Omega-3 is ultra important for our health as it helps to reduce inflammation in the body, reduce blood pressure, can improve our mental health, and so much more.(1) Our bodies and minds need Omega-3s!
Saturated fatty acids are largely found in fatty meats, dairy products, and coconut oil. Lots of saturated fats in our diet can spike cholesterol and increase our risk for heart disease.(2) However, there are some benefits so it’s okay to have a limited amount of saturated fats in our daily diet.
Trans fats are the fats we want to avoid if possible or at least limit quite a bit as they cause inflammation in the body and have a high association with heart disease. They are largely found in fried and processed foods.
Now that we know the different types of fats, how do we get more of those healthy fats into our diet?!
Take a look at the cooking oil you use. Make sure to be using extra virgin olive oil or avocado oil - both sources of monounsaturated fats.
Eat more fish! Salmon, tuna, and cod are all great sources of Omega-3s and are so easy to make. You can check out some of my favorite salmon recipes on my instagram!
Add walnuts to your salads. Walnuts are also high in Omega-3s and are delicious in salads; they also contain lots of fiber!
Add flaxseeds and chia seeds to smoothies. Smoothies are such a good breakfast or snack as they’re packed with nutrients and can keep you full if you include enough protein and healthy fats. My favorite smoothie: 1 cup of unsweetened almond milk, frozen strawberries, frozen blueberries, handful of spinach, chia seeds, flaxseed, banana, spoonful of Further Food collagen protein powder, and 1 tablespoon organic peanut butter!
Don’t stray away from the fats we need to keep our bodies functioning properly and reduce the risk of disease! Try and add more into your daily routine rather than thinking about the things you should avoid, and you’ll naturally start to crowd out the more processed foods.
If you’re looking for help with what to eat or support with achieving your health goals, contact me today!
(1) https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_10
(2) https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
(3) Institute For Integrative Nutrition, Macronutrients 101 - Fats, 2019