When it comes to fats, the big red X that used to cover all of them has somewhat shrunk. As we begin to understand more about the difference between LDL and HDL Cholesterol, and saturated and unsaturated fats. So what are healthy fats we should be eating?
We’ve learned that unsaturated fats are great for your heart, lower your cholesterol and improve your overall health, here’s a list of foods you can add to your diet that will make you healthier in the end.
These are pretty high in calories, but remember; eating healthy isn’t just about calorie counting.
We will get this one out of the way first because it’s one of the most obvious choices. Avocados are loaded with healthy monounsaturated fats that have been proven to help lower your blood cholesterol. Avocados make a great substation for things like butter, cream cheese, or mayo to replace saturated fats. I’ve even seen a chocolate mousse made with avocados.
2. Fatty Fish
Fish that are more “Oily” like salmon, tuna, mackerel and trout are amazing sources of Omega-3 fatty acids. Omega 3s can lower blood pressure and studies show that a healthy intake can help combat conditions like rheumatoid arthritis and depression.
3. (Pea)Nut Butter
Peanut Butter is the most obvious when we talk about nut butters, but there are also several others like cashew and almond butter which actually taste pretty good. Not only are these a source of healthy fats, but they contain a healthy dose of protein in each serving. However, this doesn’t mean you get a free pass to eat peanut butter hand over fist. When you shop for peanut butter, try to find peanut butter without added sugars and as few ingredients as possible on the label.
4. Olive Oil
Olive oil is a great cooking buddy that has been shown to reduce the risk of heart disease, high blood pressure, and several types of cancer. Olive oil is loaded with calories though, so try to keep down to a tablespoon or two as each one contains about 100 calories.
Our poor friend the egg has gone through a lot of bad press in my lifetime. Originally they were awesome for you, then they were bad for you, then health experts said they were good for you as long as I lost the yolk, but now the yolk is back on the table. While the yolks contain some saturated fats, a lot of the best vitamins and minerals can be found in the yolks and a much larger portion of the fats are unsaturated. So go ahead and throw the whole egg into your breakfast omelets.
There you go. 5 healthy fats that will definitely help round out a great diet.