If you are trying to maintain a healthy balanced diet, don’t overlook the importance of fats. Getting enough of the right kind of fats in your body can help prevent heart disease, reduce total body inflammation, and achieve optimal body composition. Here are some sources of healthy fats:

 

Nuts

Most nuts and seeds are healthy choices, but almonds and walnuts are especially great. These are quick, delicious, and easy for a mid-morning or mid-day snack.

 

Avocados

Loaded with healthy fats, this fruit contains monounsaturated fats that help raise good cholesterol levels. Slice up an avocado to jazz up just about any salad or sandwich.

 

Olive Oil

Olives are also rich in monounsaturated fat. Olive oil is great on salads, sandwiches, and much more. It’s recommended that you purchase a dark colored bottle labeled, Extra Virgin.

 

Coconut Oil

Unrefined coconut oil is rich in fatty acids that your body will thank you for. Try using coconut oil instead of canola oil. Just make sure not to use high heat, as this will damage the fat.

 

Fish

Fatty, oily fish are rich in omega-3 fatty acids, which have been shown to reduce the risk for heart disease and high cholesterol. Grab Salmon, tuna, or trout the next time you are at the store for some healthy fats in your diet!

 

Eggs

Not only do eggs contain healthy omega-3 fatty acids, but also a wide variety of vitamins and minerals. Prepare your eggs without breaking the yolk to avoid oxidizing the cholesterol. Poached and hard-boiled eggs are great options!

 

Bad Fats: Trans fats are chemically altered in order to increase the shelf life and flavor. This type of fat is highly inflammatory and can be detrimental to your health if regularly consumed. Here are some common sources of unhealthy fats that you will want to steer clear of:

 

-       Chips

-       Crackers

-       Baked goods

-       Mayo

-       Shortening

-       Fast Food

-       Frozen dinners

-       Fried food

-       Vending machine foods

 

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