Fats often get a bad rap.
However, fat is actually an essential nutrient that plays several important roles in the body.
The trick is to pack natural, nutritious sources of fat onto your plate.
Fat has beenvilified1for decades, with several diets promoting fat-free or low-fat eating patterns.
It serves as astored form of energy2that can be drawn upon when needed.
It facilitates vitamin absorption.
Consuming some fat with each meal that contains these vitamins helps ensure that they are properly utilized.
It maintains cell structure.
Fats are anessential component of cell membranes4and contribute to the structure and function of cells all over the body.
It enables hormone production.
Body fat offers insulation and protection.
Fat provides insulation and padding within the body, which protects organs and helps maintain body temperature.
Brown fat, or brown adipose tissue (BAT), also helps produce body heat viathermogenesis5.
However, it’s important to understand that all fats are not created equal.
There are, in fact, hundreds of different kinds of fatty acids, each with their unique properties.
for the sake of our convenience and understanding.
Summary
What makes a fat healthy?
They canpromote heart health7,lower cholesterol levels8, andreduce inflammation9, Scheinman adds.
Processing alters the structures of natural fats in ways that make them harder for the body to use.
Fatty fish
Fatty fishare a great source of heart-protective omega-3 fatty acids.
In fact, theAmerican Heart Association20recommends eating two servings of fatty fish per week for better heart health.
Fatty fish, like salmon,are also a good source of protein21and have a negligible carb content.
If you want to add more fish to your diet, try making thesefish tacosorsalmon cakes.
Nuts
Nuts are packed with healthy fatsthat boost heart health.
If you likenut butter, you could pair it with slices of celery or apple as a healthy dip.
There are many different types of seeds, and they can be used in several different ways.
For instance, you’re free to add groundflaxseedsorchia seedsto your smoothies.
Or, you’re free to sprinkle a mix ofpumpkinandsunflower seedsover your soups and salads.
Chia seed pudding also makes for a great breakfast option.
Olive oil containsoleic acid27, which is a fatty acid with powerful anti-inflammatory properties.
Opt forcold-pressed extra-virgin olive oil (EVOO)for the highest nutrient and antioxidant content.
Eggs
Eggs, and egg yolks in particular, once had abad rap28for their cholesterol content.
However, more recent research has shown that dietary cholesterolisn’t a significant factor for heart disease risk29.
Furthermore, eggs are anutrient-dense food30that offer several vitamins and minerals, in addition to protein and healthy fats.
Eggs are extremely versatile and easy to cook.
They can be eaten at just about any time of the day.
you might even addeggs to your oatmealfor a richer, creamy texture.
Yogurt
Like other dairy products,yogurt also contains fats, protein, and calcium.
It also has theadded bonus of probiotics31, healthy bacteria that improve immunity and gut health.
you’ve got the option to eat yogurt as is or add it tosmoothies.
Top it with berries and nuts for an extra boost of flavor and nutrition.
In addition to omega-3 fatty acids,beans also offer protein and fiber32.
There are many types of beans, and you’re able to cook them in several ways.
For example, you might add chickpeas or kidney beans to salads and usecannellini beans in soups.
Black beans make for a healthy taco filling, and roasted lima beans make a nice snack.
Ghee
Ghee is a form of clarified butter that has been used inAyurvedicrecipes and remedies for centuries.
Ghee has a high smoke point of 485 degrees Fahrenheit, which makes it a good cooking medium.
When you buy ghee, take a stab at opt for organic, grass-fed varieties as far as possible.
Furthermore, she says it’s full of othernutrients35like magnesium as well as healthy polyphenols.
Scheinman recommends opting for varieties that have over 70% cacao.
Unhealthy fats to avoid
Trans fats and hydrogenated oils are unhealthy fats you should avoid.
Margarine and shortening are examples of trans fats.
They are known as partially hydrogenated oils (PHOs).
These fats have been shown to pose a seriousrisk to heart health36.
What about saturated fats?
Saturated fats often get grouped in with trans fats, but they’re not the same thing.
“The current dietary guidelines recommend that you keep saturated fats to less than 10% of your calories.
FAQ
What are the healthiest fats to eat?
What are good fats for weight loss?
Since fats are calorie-dense foods, it’s important to be mindful of your portion sizes.
