6 Healthy Fats

Consuming fats are vital to your health.  When it comes to a healthy diet, you need to find a balance of protein, carbohydrates and fat—yes fat!  Not to be confused with all of those “bad” fats out there like ice cream, donuts and chips, the “good” fats help your body to absorb key nutrients, reduce the risk of heart disease and stroke, lower bad cholesterol, increase energy levels and strengthen your immune system.

Eating fats isn’t the problem it is the type of fat that can contribute to problems.  What are good fats?  Here are 4 of the major names of fats to help differentiate the good from the bad:

Monosaturated and polyunsaturated fats—these fats are good for your heart, cholesterol and overall health

Trans fats—known as a “bad” fat, trans fats can increase your risk of disease and elevate cholesterol

Saturated fats—these fats can go both ways.  The “good” is that saturated fats are a good source of calcium and protein and can aid in boosting energy and endurance.  Be sure to consume these fats in moderation since they may contribute to high blood pressure or cholesterol.

Start adding these healthy fats to your diet and start reaping the benefits today!

Avocados—avocados are rich in antioxidants…. Add them into your salad, on a sandwich or whip up some guacamole….

Olive Oil—use olive oil sparingly—it packs 100 calories per tablespoon.  Incorporating olive oil into your diet by cooking with it or using it as a salad dressing can help reduce the risk of heart disease, high blood pressure and certain types of cancer.  Olive oil also contains vitamin E and phytonutrients, which offer anti-inflammatory properties and more.

Eggs—eggs are extremely nutritious and contain amino acids.  Though many people think that egg whites are a healthier option, the egg yolk actually contains important nutrients and some fat.  Eggs are a great source for protein, and choline, an important B vitamin that helps to regulate the brain, nervous system and cardiovascular system.

Fish—cold water fish to be exact.  They are high in monounsaturated and each serving packs thousands of milligrams of omega-3 fats.  Salmon, trout, tuna, sardines, cod, halibut and oysters all contain the heart-healthy-omega-3 fatty acids.

Nuts—get nutty with walnuts, chia seeds, pistachios, almonds and cashews. These are all examples of nuts that contain an excellence source of good fats.  Throw some into your smoothie, eat them on their own or add to the top of your yogurt.  Peanut and almond butter are also great healthy fat choices to add to your apple or banana.

Coconut Oil—this saturated fat is one of the best fats to promote weight loss because it increases metabolism and can stimulate the enzymes that digest fats.

Fat is not always the enemy.  So start filling your cart with healthy fats to live a fitter, healthier, younger life.

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