There are such things as healthy fats. They provide energy we need to keep our bodies functioning, help us absorb essential vitamins, and play an important role in combating sickness.
Still confused about what types of fats you should be consuming? We’ve made it easy. Here are five foods that you can add to your diet to reap the benefits of healthy fats.
1. Grass-fed beef: Carnivores rejoice! A review in the September 2010 Nutrition Journal by Cynthia A. Daley, explains that grass-fed cattle have less fat and a healthier amount of omega-3 fatty acids than grain-fed cattle. It’s no wonder this healthy alternative is becoming increasingly popular in restaurants across the country.
2. Carotino Red Palm & Canola Oil: Carotino is a perfect fatty food to add to your diet because it contains almost equal amounts of unsaturated fats and saturated fats, and has a neutral effect on cholesterol. It’s a natural source of omega 3 fatty acids, and is filled with Vitamin E tocotrienols, which may help to protect brain cells in case of stroke. It’s ideal for all types of cooking, including frying, roasting, baking and even salad dressings and marinades.
3. Walnuts: Walnuts are a rich source of healthy unsaturated fats, and can actually lower bad LDL cholesterol. They also make a great snack because they’re loaded with fiber, which curbs your appetite and leaves you feeling fuller throughout the day. Pack a handful of walnuts to hold you over before lunch, or use them as a topping for a healthy salad.
4. Avocado: Dietitians say most fats in your diet should come from unsaturated sources. Luckily for us, half of an avocado has 15 grams of heart-healthy unsaturated fat and only two grams of saturated fat! They also have high amounts of fiber, potassium and other nutritious vitamins. For a healthy appetizer idea, make homemade guacamole and substitute whole grain crackers or vegetable strips for tortilla chips.
5. Fatty fish: Mayo Clinic lists fatty fish such as salmon, halibut and herring as a top five food to help lower cholesterol numbers. So-called “oily fish” are great for your diet because they have high levels of omega-3 fatty acids, which can reduce blood pressure and risk of developing blood clots. Not a fan of fish? You can still get most of these benefits from fish oil supplements.
You don’t have to endure a bland diet and avoid fats altogether. Choosing healthy fats is easier and tastier than you might have thought. By adding these fatty foods to your diet, you can enjoy delicious meals while also taking steps to support your long-term wellbeing.