For so long fat was the devil of the food world. Anything you would have read about fat linked it to all kinds of health issues, especially obesity. However, recent studies are showing fats in a better light. No longer should we be avoiding them, but embracing them to ensure we’re getting the most nutritionally from the food we’re eating and providing our bodies with all the goodness that fats offer.
Why should you be eating fat? FAT is GOOD. Okay, let’s just drive that point home and back it up with a few key points:
- Fat is essential for the growth and development of cells in your body.
- Fat is a source of energy. After the carbohydrates you eat are burned up, fats will keep you going!
- Fat ensures that your nerves and your brain are working properly and effectively.
Basically, you can’t live without FAT, so don’t try. Instead turn your attention to which fats are better for your body, and start exploring the sources of the so-called healthy fats!
Nuts and Seeds!
Nuts and seeds have varying nutritional benefits across the many different types, however, they all have one thing in common and that is that they’re packing a nice dose of good fats. Nuts such as walnuts, cashews, and pistachios are all great for improving taste and texture of a salad while adding some extra omega-3, fiber or protein to the dish (nut depending of course)! For smoothie lovers, try adding a spoon of hemp or chia seeds into your next beverage to up your healthy fats and keep your body functioning properly throughout the day.
If somehow you have managed to avoid eating avocados- despite it being super on trend for the last million months- you need to stop what you’re doing and buy one now. These silky, green fruits are great for your health. The avocado is packed with omega-9 fats, which assist in the reduction of skin irritation and redness! Simply add to a salad, smash on some delicious artisan bread with eggs or even use avo oil to cook with.
Experiment with using more coconut oil in your cooking in order to benefit from its natural saturated fats. Coconut oil can be used to fry or bake food in, as a replacement for butter in recipes and you can even add it to your coffee! The healthy fats in this “miracle” oil are said to increase the levels of good cholesterol in the body and even help with weight loss.
Fish such as salmon, mackerel, and sardines are all filled with healthy fats. The omega-3 in these fish is helpful in protecting the body against cardiovascular problems and strokes. Not only will you benefit from the fat content, these fish are high in protein so will keep you feeling fuller for longer, which also makes them a great addition to your diet if you’re looking to manage or lose weight. Both fresh and tinned versions of oily fish contain healthy fats.