The word fat is often enough to make most people go “ugh” but not all fats are bad. It’s the trans fats, partially hydrogenated and saturated fats that we should try to stay clear of. Trans fats can be found in fatty meat and dairy and within the snack food area such as potato chips, cookies, biscuits, pastries donuts etc. where they are a big offender.
So what about healthy fats? I’m sure you would already include some of these healthy fats in your diet but do you have them enough?
Avocado – Many people tend to avoid avocadoes due to the high calory content (1/2 avocado = 160 calories) and the often heavy price tag, but avocado is a great source of monounsaturated fat that you may not want to miss out on. Avocado is easy to include in meals or smoothies, so why not add some to a salad or sandwich or make a green avocado smoothie? Or how about a classic guacamole dip?
Salmon – Although the words “fatty fish” may sound unappealing, fish such as salmon, herring, sardines, tuna, trout and mackarel are great sources of omega 3 fatty acids. “Fatty fish” are easy to add to lunches and dinners, and depending on your budget or liking they are readily available fresh, frozen or in canned versions (just be aware of BPA in the lining of some cans) which makes it easy to include your diet.
Nuts – Nuts are a great snack, often associated with high calories just like avocadoes, and quite rightly so, but it shouldn’t deter you from missing out on the benefits of omega 3 fatty acids, protein and fiber. Sprinkle some walnuts, peanuts, pecan nuts or almonds on some salads or add some to a smoothie or make some nut milk. Or simply just have a handful as a snack.
Seeds – Like avocado and nuts, seeds are high in calories and should not be eaten in unlimited amounts. A tablespoon of ground chia seeds, flaxseed, hemp seed or other seeds can supply the much needed omega 3 that protect against heart disease, diabetes and cancer. Seeds are easy to add to smoothies, muesli and salads.
Olive oil – Olive oil is another great source of monounsaturated fatty acids, healthy fat that may lower the risk of heart disease by lowering bad cholesterol. It is commonly believed that olive oil is best served cold, and shouldn’t be used for high temperature cooking due to its low smoke point, so why not pour a bit over a salad or vegetable snack?
I hope you will enjoy these guilt free fats!
References:
Dr Fuhrman | Dr Oz | Dr Mercola
