5 Ways to Fit Healthy Fats into Your Diet

Fat may seem like a dirty word regarding your diet, but healthy fats are essential to your health. While it’s true that saturated fats and artificial trans fats wreak havoc on your body, good fats like unsaturated fats and omega-3 fatty acids can actually give you all kinds of benefits.

Healthy fats have benefits like lowering bad cholesterol and triglyceride levels and improving brain health and blood pressure—the end result: less risk of developing heart disease, inflammation, or experiencing a stroke.

So don’t wait to find out how you can benefit from good fats. Read on for 5 reliable and easy ways to fit healthy, nutritional fats into your diet.

1. Avocados

The beloved fruit of millennials everywhere, avocados are an excellent source of healthy fat. Try it on toast, make it into guacamole, or add to salads or sandwiches for a filling and delicious treat. Avocados also make an ideal substitute for mayonnaise and complimentz popular dishes like egg salads and baked potatoes exceptionally well. Plus, they make a delightful addition to hummus, pasta sauces, and smoothies with their creamy texture.

2. Nuts and Seeds

Go nuts for nuts to supercharge your heart health. Nuts are full of both unsaturated fats and omega-3 fatty acids. For the richest load of healthy fats, go for walnuts, almonds, hazelnuts, pecans, and macadamia nuts. Nuts are great for snacking on the go, garnishing salads, or working into bread and other baked goods. Just be sure to for raw or lightly seasoned nuts as opposed to nuts that are heavily seasoned or dipped in chocolate.


3. Fatty Fish

Fatty fish are a highly valuable source of omega-3 fatty acids. Your best will be types of fish like albacore tuna, salmon, mackerel, sardines, and trout. Note that the method of preparation can be as important as the fish itself – stick to steaming, baking, or light pan-frying to get the most out of your meal. Wild-caught is most preferred for reduced toxicity.

4. Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is celebrated not only for its versatility in cooking but also for its numerous health benefits, particularly for heart health. Its rich content of monounsaturated fats, antioxidants, and anti-inflammatory compounds makes it a staple in healthy diets, notably the Mediterranean diet, known for its cardiovascular benefits.

One of the key components of EVOO is oleic acid, a type of monounsaturated fat that has been linked to reduced inflammation and may even have beneficial effects on genes linked to cancer. The antioxidants in extra virgin olive oil, particularly polyphenols, are responsible for some of its heart-healthy properties. These antioxidants help in reducing oxidative stress and inflammation, which are key factors in the development of heart disease. They also contribute to the oil’s robust flavor and aroma.

Using EVOO in your daily cooking is a simple way to incorporate it into your diet. Whether you’re drizzling it over salads, using it as a base for dressings and marinades, or incorporating it into your cooking, it’s a healthy fat choice that can enhance the flavor of your meals. When used in baking, it can be a healthier alternative to butter or other vegetable oils, adding a unique flavor and increasing the nutritional profile of your baked goods.

It’s also important to consider the quality of the olive oil. Extra virgin olive oil is the highest quality and most beneficial, as it involves minimal processing and retains more of its natural flavors and health properties. When shopping for EVOO, look for oils that are stored in dark bottles and check for the harvest date on the label to ensure freshness.

5. Coconut Oil

Coconut oil is fast becoming a hot commodity among healthy eating gurus and enthusiasts everywhere. High in saturated fats and health-boosting lauric acid, it is also wonderfully easy to use. Use as a cooking oil when stir-frying or sautéing anything from vegetables to eggs, fish, and meat. Steep meat in a mix of coconut oil and spices when baking. You can even add small amounts of it to drinks like tea, coffee, and smoothies for a smoother taste. It’s the way to go to reduce appetite, burn fat fast, and help out your heart.

Find out how to transform your health today with authentic and inspiring advice from Bama Health Foods.