There is a prevalent myth that all fat in food is unhealthy. The truth is that there are different types of fat and they affect the body in different ways. Most people know that saturated and trans fats are the bad kinds of fat. These are commonly found in fast food, junk food and processed foods. What many people don’t know is that there are other types of fat that are actually good for your body.
The good fats you should consider including in your diet are monounsaturated and polyunsaturated fats. They are categorized as good fats because they aid in the absorption of essential vitamins, assist the immune system, keep the nervous system running smooth and can reduce cholesterol. Ideally, your regular diet should have a healthy helping of these good fats. Here are some good sources:
Fatty Fish
Don’t let the name fatty fish scare you. It’s a term that references the amount of healthy fat they contain. Certain types of fish are packed with good fats like omega 3 fatty acids. Fatty fish includes favorites like salmon, mackerel, trout, tuna and sardines. Shellfish like oysters and mussels also contain healthy fats. The American Heart Association recommends two servings per week.
Not a fish fan? You can still get omega 3 fats in your diet through an omega-3 supplement. Don’t settle for anything less than a pharmaceutical-grade fish oil supplement such as Omega-3 Supplement Formula.
Avocados
Avocados have kind of a bad reputation for being high in fat — they aren’t nicknamed “butter pears” for nothing. But take a deeper look into their health benefits and it turns out most of this fat is monounsaturated. That’s great news if you love to indulge in a serving of guacamole dip. A medium avocado has 30 grams of fat. While you don’t want to go overboard, they are fine to eat in moderation. They make great additions to sandwiches and salads.
Eggs
The incredible egg is one of the best sources of protein. Eggs are cheap and plentiful. Yet, some people avoid them because the yolk is considered full of fat. Others eat only the egg whites, which are low in calories. But that yolk does have some health benefits. For instance, an egg has a total of 5 grams of fat. Only about 1.5 grams consists of saturated fat. The rest of the egg is filled with choline, which is a B vitamin that helps with the brain, cardiovascular system and nervous system. Yes, they do have cholesterol, but eggs are great for heart health when eaten in moderation
Nuts
Next time you’re looking for a nutritious snack, grab a handful of nuts. Almonds are rich sources of vitamin E. Pistachios promote good eyesight. Walnuts are rich in plant-based omega 3 fatty acid. Nuts are also high in omega-6 fats (conjugated linoleic acid/CLA), which has been show to help boost muscle growth. Allergic to nuts? You can also get an omega-6 boost from a CLA supplement.