Don’t Fear the Fat!

Many people tend to fear the word “fat” and try to refrain from eating any at all.  However, not all fats are “bad” fats and our bodies actually need healthy fats to receive certain nutrients and maintain proper health.  With that being said, what foods provide these so called healthy fats and in what ways should you include them in your meal plan?

A recent article published in Medical News Today discusses one special food that is not only an excellent source of healthy fats, but also provides vitamins, minerals, protein and fiber: the avocado.  Avocados, though very low in sugar, are classified as a fruit and offer an array of health benefits.  Commonly known for being the main ingredient in guacamole, the creamy texture and rich taste of avocados makes them a great ingredient in many recipes.  Monounsaturated fat is a type of unsaturated fat and is the healthy fat found in avocados and is also found in olive oil, peanut butter, nuts and certain kinds of fish.

Research has found that eating a meals rich in avocados, in particular, helps improve your lipid profile by decreasing your levels of bad cholesterol and triglyceride levels while increasing your levels of good cholesterol.  At the same time, avocados have been proven to reduce your risk of diabetes, stroke and coronary artery disease by improving overall diet quality and nutrient intake.  Other studies have also shown that the phytochemicals found in avocados offer an advantageous strategy in preventing cancer.

Polyunsaturated fats are also another classification of healthy fats.  Omega 3 and omega 6 are the two healthy polyunsaturated fats that are essential for us to eat, since our bodies are unable to make them.  Many of you most likely eat enough omega 6 fatty acids since they are found in safflower oils which are commonly used in a lot of packaged and processed foods.  Omega 3 fatty acids are most commonly found in cold water fish, such as salmon, tuna, mackerel and sardines so you should try to aim to eat these kinds of fish about 2-3 times per week.

Foods that contain these healthy fats are quite versatile and are easy to incorporate into your daily meals.  Use a tablespoon of olive oil for sautéing and incorporate fish into your meals.  Peanut butter is typically a favorite food for many but be sure to limit the amount of peanut butter you eat – just because it is a healthy fat does not mean you can eat as much as you’d like!  Avocados are great to incorporate as a spread on toast, as a topping on burgers, sandwiches or breakfast burritos or even blended into smoothies to add extra creaminess!

Your turn to take action: How do you include healthy fats into your meals?

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