Yes I said Fats!
Believe it or not you can eat fat and be healthy. While all dietary fats contain 9 calories per gram, there are several types of healthy fats including:
- Polyunsaturated fats
- Part of the unsaturated fats family, it has more carbon bonds or a double bond. They can help lower your overall cholesterol levels which can help lower your risk of heart disease, provide nutrients to help build and maintain cells, and provide vitamin E that most people need more of.
- Monounsaturated fats
- Raises your good cholesterol (HDL) and lowers bad cholesterol (LDL). Studies have shown that they can lower the risk of breast cancer.
- Omega 3 fatty acids
- Is a type of polyunsaturated fat that is not produced by our bodies so we need to take it in through our food. Omega-3’s play an important role in improving cognitive function (memory and problem solving ability) as well as emotional health. Studies have shown that they play a role in reducing symptoms of depression and ADHD. They can protect against memory loss and dementia along with reducing inflammation, joint pain and arthritis. EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid) have the most research to back up all the health benefits and both are found in fatty cold water fish.
Below is a short list of foods that contain all the healthy fats that should be part of a well-balanced diet.
Nuts – especially Walnuts and Almonds
Walnuts contain polyunsaturated fats and almonds have the monounsaturated fats. They are high in calories so you can crush them up and put them on your yogurt or a salad.
Whereas most fruits are high in carbs, avocados are high in fat. They are 77% fat by calories making them higher in fat then most animal foods.
Salmon, trout and mackerel are loaded with Omega-3’s as well as high in protein and important nutrients.
Not your egg white omelets. The whole egg, yoke and all. 62% of the calories in a whole egg are from fat. It is loaded with vitamins and minerals and antioxidants that most people don’t get enough of.
A polyunsaturated fat that has 48 grams of fat per 1 cup serving, but you only need 1 to 2 tablespoons to reap all the benefits. They are high in Omega-3’s and are perfect to put on yogurt or in a protein shake.
One cup has 15 grams of fat. They are high is salt you might have to limit the number you eat at one sitting.
Extra Virgin Olive Oil
This fat is essential to the Mediterranean diet, which studies have shown to have numerous health benefits. Olive oil contains antioxidants and vitamins E and K.
We hope you have found this post informative and if you want to know where to put these healthy fats into your nutritional program click on this link to work with our Nutritionist on a Custom Meal Plan of your own.