A balanced diet is often blamed on fats. However, not all fats are the same. Good fats from those found in avocados, olive oil, nuts and seeds are not only vital for your health but you may stay full for longer, which helps maintain weight. This article will discuss all the amazing health benefits of healthy fats, and how to incorporate these into your daily routine.
What Are Healthy Fats?
Fat is an essential macronutrient, but there are different types of fat. Foods high in healthy fats, also known as unsaturated fats, include plant-based foods such as avocados, nuts, seeds, and certain oils. These fat are vital for brain function, hormone production and absorption of fat-soluble vitamins (A, D, E and K).
Unsaturated fats are further classified into monounsaturated fats and polyunsaturated fats. Foods rich in monounsaturated fats — such as olive oil and avocados — can lower bad cholesterol levels. Nuts and seeds are rich in polyunsaturated fats, which include omega-3 and omega-6 fatty acids, and are especially helpful for heart health.
Why are Healthy Fats Important?
- Support Heart Health
Incorporating healthy fats into your diet can profoundly help your heart health. Unsaturated fats work by reducing levels of LDL (bad cholesterol) and increasing levels of HDL (good cholesterol), which helps lower chance of heart disease. Omega-3 fatty acids, in specific, are known to reduce inflammation as well as lower blood pressure, providing additional benefits for heart health. - Aid in Weight Management
Even though fats are high in calories, they can help keep weight in check by helping you feel full longer. Healthy fats are satiating and can help prevent overeating when they are added to your meals. This can be especially beneficial when you’re trying to resist unhealthy fillings or overloading on calories. - Promote Brain Function
Fats are also critical to cognitive health; they help make up the structure of your brain and are vital for nerve cells to function. Healthy fats, those rich in omega-3 fatty acids, are known to enhance memory, mood and overall brain function. They also have protective benefits against neurodegenerative disease, including Alzheimer’s. - Improve Skin and Hair Health
Essential fatty acids help reinforce skin and hair health and keep them moisturized and do not allow them to dry up. They may also alleviate inflammation in the body, assisting in better, more vibrant skin. Particularly rich in omega-3s, nuts and seeds are effective in keeping skin supple, as well as combating skin complaints such as eczema. - Support Hormone Balance
Fats are vital in helping to create hormones like estrogen and testosterone. A proper hormonal balance can support anything from the regulation of mood to reproductive health. By eating healthy fats, you will find your body able to balance hormone levels and this is a key to overall health.
Key Sources of Healthy Fats
1. Avocado
They are also loaded with the good monounsaturated fats, specifically oleic acid, which have been shown to lower inflammation and improve your heart health. They are also high in fiber, vitamins and antioxidants. That alone can boost your heart health and gut health. Avocado most commonly can be eaten in a salad, added to smoothie or spread on whole-grain toast.
2. Olive Oil
Olive oil — particularly extra virgin olive oil — is one of the staples of a Mediterranean diet and one of the top sources of monounsaturated fats. It has strong antioxidants such as polyphenols, which possess anti-inflammatory effects. Use olive oil to cook with or dress salads and roasted vegetables. It’s a general-purpose, heart-healthy ingredient in many recipes.
3. Nuts
Almonds, walnuts and pistachios provide healthy fats, protein and fiber. Walnuts, especially, are high in omega-3 fatty acids, which are anti-inflammatory. Nuts can be a great snack, added to yogurt or mixed into baked goods. Take care in portion size, nuts are high in calories.
4. Seeds
Seeds – chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds are rich in healthy fats and nutrients. Omega-3 Rich Foods: Omega-3 fatty acids are abundant in flaxseeds and chia seeds. They’re also high in fiber, protein, and antioxidants, and make a great addition to smoothies and oatmeal, or sprinkled on top of salads.
Guidelines for Adding Healthy Fats to Your Diet
- Snack on Nuts and Seeds
Have a small handful of unsalted nuts or seeds available for a quick snack. That will give you energy, control your hunger, and give you vitamins that you need over the day. - Use Olive Oil for Cooking
Use extra virgin olive oil instead of other cooking oils. Perfect for sautéing, grilling or drizzling over roasted vegetables, its rich flavor and beneficial profile makes it a natural fit. - Add Avocado to Meals
include it in salads, sandwiches or guacamole The creamy texture and healthy fats will keep you satisfied between meals.
Make Fat-Rich Smoothies
Add avocado, nuts and seeds to smoothies for delicious nutritious breakfast or snack. You can even add a tablespoon of flaxseeds or chia seeds for an extra boost of omega-3’s.
