Everybody is worried about fat– body fat as well as fat in our food! It’s only natural that we begin to see fat as a bad thing. We’ve been told to avoid it at all costs, after all. Many products come in a low-fat option and television commercials are constantly convincing us to buy the newest supplement or workout program to burn fat fast! It’s important to remember, though, that we need fat in our diet! Continue reading to see what types of healthy fat you should be including in your diet!
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The truth is that not all fats are created equally. We’ve villified fat in our culture to a point that many of us have cut TOO MUCH fat out of our diets! So how can you know which fats should be on your table and which fats you should be avoiding?
The simple way to remember it is that Trans fats are bad and should be avoided, Mono- and Poly-unsaturated fats are good, and saturated fats are up for debate.
While we’re recommended to consume a very small amount of fat, the problem is that all fats are being lumped into one category here, but all fats aren’t the same. Of course we want to cut trans fats out of our diets, but we definitely want to keep Omega-3 fats, and in fact most people need to be consuming more of them! Check out these five sources of healthy fats that you can include in your diet to round out your nutrition!
Packed with protein, vitamin E, and fiber, these guys bring even more good stuff to the table– they’re rich in monounsaturated fats (the good kind!). Try adding half an avocado per day to your diet– they’re easy to add to salads, sandwiches, and wraps and also make a great soup or chili topping! They can go on top of toast or be eating solo, too!
The saturated fats in dark chocolate will help you to slow your digestion and feel less hungry! On top of that, it’s packed with antioxidants that fight free radical damage. A few ounces per day is all you need! Eat it as a snack between meals or add it to your oatmeal or yogurt in the morning!
If you’ve only been eating egg whites, listen up! While the whites are solid proteins, the yolk of the egg contains fat and cholesterol. However, most of those fats in the yolk are monounsaturated, and the overall fat profile of the egg yolk has been found to actually REDUCE LDL (bad cholesterol)! On top of that, eggs are the top dietary source of choline, a nutrient that shuts down the genes that cause us to store fat around our liver.
By adding two servings of wild salmon to your diet each week, you’ll be getting the recommended amount of omega-3 fatty acids that will help to protect your heart! Try it as a main, a salad topping, or in a sandwich or wrap! Just make sure you’re buying wild caught salmon, as farmed atlantic salmon does not have the same healthy qualities!
This oil is packed with polyphenols, which are great for fighting cancer risk! They contain adiponectin, a hormone that breaks down fat! Extra virgin olive oil has also been proven to increase blood levels of serotonin, which helps us to feel fuller faster and avoid overeating!
What healthy fats do you try to work into your diet each week?
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