Fat often gets a bad rap, especially when low-fat diets and fat-free foods become the trend. Many believed that fat causes weight gain, which leads to obesity and heart problems. However, in reality, fats are necessary for normal functioning. It is only important to choose the right types of fats, which are not only not harmful, but also useful for health.
Fats are an important macronutrient, which means that the body needs them in large quantities. They are involved in a multitude of functions, including energy storage, satiety, nutrient absorption, and hormone production. The main thing is to give preference to healthy fats, which are naturally found in many foods. Nutritionists explain the difference between healthy and unhealthy fats and how to add healthy fats to your diet. Real Simple writes about it.
"Healthy fats" are unsaturated fats. These include monounsaturated fats and polyunsaturated fats, such as omega-3 and omega-6 fatty acids. These fats are considered "good" because they lower LDL ("bad") cholesterol in the blood, thereby reducing the risk of heart disease, according to the American Heart Association. They also have anti-inflammatory properties, meaning they reduce inflammation, a major factor in chronic disease. Unsaturated fats can even control blood sugar levels, which is key to preventing and treating diabetes. Saturated fats have the opposite effect as they raise cholesterol and inflammation, so it's worth focusing on healthy unsaturated fats. Fortunately, there are many delicious sources of healthy fats, many of which also contain vitamins, minerals and fiber.
Avocado
This fruit (yes, it's a fruit) is so rich in healthy fats that it's been linked to lower LDL cholesterol. Avocados are also high in fiber, which further promotes healthier cholesterol levels. You can add diced avocado to a salad or spread it on bread for a classic avocado toast.
Nuts
For a generous dose of healthy fats, snack on a handful of nuts. According to nutritionist Joanna Salazar, walnuts are an excellent source of healthy fats. Nuts are also rich in satiating protein and gut-healthy fiber, making them one of the healthiest foods you can eat. They are versatile, so you can add them to yogurt or oatmeal. Nuts also work well in salads and rice dishes, where they add a delicious crunch.
Flax seeds
"Flax seeds are rich in polyunsaturated fats, particularly omega-3 fatty acids," shares nutritionist Kristen Carley. Plus, it's packed with protein and fiber, two nutrients that increase satiety and reduce hunger. If you're not sure how to eat flaxseed, try "adding it to smoothies, oatmeal, or pancakes, or sprinkled on salads, yogurt, or toast," Carly advises. You can even mix flaxseeds with breadcrumbs and nuts to make a crunchy glaze for baked chicken, fish, or tofu.
Chia seeds
Another source of healthy fats is chia seeds, which are mostly polyunsaturated fats, Salazar notes. It's especially high in omega-3 fats, though it also contains essential minerals like calcium, magnesium, and selenium, nutritionist Connie Elick shares. To eat more chia seeds, add them to smoothies, granola, dips, or baked goods like bread and cookies, Salazar advises.
Oysters
According to Carly, oysters are rich in omega-3 fatty acids, a type of polyunsaturated fat. They also contain immune-boosting zinc, satiating protein, and disease-fighting antioxidants. Whether you prefer your oysters raw, grilled, steamed, fried or baked, these clams make a great appetizer or main course.
Olive oil
"Olive oil is mostly monounsaturated fat," says Salazar. In addition, olive oil is rich in antioxidants that help the body fight oxidative stress. "In addition to using olive oil for cooking, try adding it to a salad or hummus," advises Salazar. "You can also serve it with bread, add it to sauces and [use it as] a marinade," she adds.
Fatty fish
As the name suggests, oily fish contains a lot of healthy fats. These are salmon, tuna and sardines. They are stellar sources of omega-3 fatty acids, as well as protein, vitamin D, zinc, iron and potassium. To get the most benefits, try to eat two servings of oily fish per week, Elik says.
