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Fat may seem like a dirty word when it comes to your diet, but healthy fats are actually 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
There’s nothing quite so health-giving and versatile as extra virgin olive oil. Drizzle it over roasted, steamed, or fresh vegetables. Use it in sautéing vegetables or meat. Use it as a substitute for butter, shortening, or vegetable oil in any baked goods recipe. The possibilities are endless, and your body will thank you for the benefits to your heart health.
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.