For years, nutritionists have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter.
“Good” fats are essential for vitamin absorption, proper nerve activity, immune system function and healthy cells. Foods generally contain a mixture of fats, but selecting foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids) instead of trans fats helps lower your risk of many diseases.
1. Avocado
A nice ripe avocado is delicious in a sandwich and even doubly so as guacamole. Thanks to the healthy fats in avocado they’re beneficial to your heart and possibly help relieve symptoms of osteoarthritis.
As an added bonus, when you have avocado while eating other foods, it assists your body to more efficiently absorb their nutrients. One serving would be half a medium sized avocado and contains from 115 to 160 calories.
2. Fatty Fish
Fish that are naturally fatty like albacore tuna, herring, lake trout, mackerel, salmon and sardines contain high levels of omega-3 fatty acids. These types of fats are considered “good” as they contribute to a healthy heart. There are also indications that they may help the brain stay sharp, especially when aging.
According to the American Heart Association people should eat two portions of fatty fish per week. A portion would be the equivalent of 3 ounces which is approximately the size of a deck of playing cards. It’s best not to cook fish with fat but to have it grilled, poached or baked.
3. Seeds
Seeds may be tiny but they can be very good for you. Pumpkin seeds, sesame seeds and sunflower seeds contain the “good” kind of fats, the kind that can reduce cholesterol. As a rule of thumb limit your intake of saturated fats and totally avoid all trans fats.
4. Nuts
All kinds of nuts are beneficial to your heart. You can eat everything from pecans to hazelnuts but walnuts are especially heart-healthy due to the amount of “good” fat they deliver. Be careful though not to eat too many if you are watching your calories. A healthy serving would be 1 ounce which equals:
- 24 almonds
- 18 cashews
- 35 peanuts
- 15 pecan halves
5. Eggs
Eggs are fairly inexpensive and full of protein. A nice sized large egg will have less than 5g of fat, and mostly healthy fats. Some eggs come enriched with more omega-3s so check the carton before you buy. Also, don’t throw away the yolk.
6. Olive Oil
Whether it’s for salad dressing or cooking, olive oil is recommended as its high in the good kinds of fat. But be reminded that you still need to watch the quantity of fat you take in even if it is the good kind. Use less than the recipe says when cooking with oil. You can also use olive oil spray to control the amount.
When baking, you might want to substitute applesauce for half the amount of oil in the recipe. This will cut back on calories as well as fat.
7. Beans
Beans contain omega 3 fatty acids which help elevate one’s mood. Beans are just plain good for you whether they’re Great Northern, kidney, soybeans or navy. They are helpful to both mental and physical health.
8. Flaxseed
To enhance a healthy diet, flaxseed fats can improve your skin and make you look younger. In addition to the “good” kind of fats flaxseed also contains fiber and is known to ease inflammation. It is recommended that you grind up flaxseed and sprinkle a teaspoon over salads and cereals. It can also be added to recipes when baking.
