Fat is a nutrient many people try to avoid. It’s true that some fats, like artificial trans fats, can cause health issues, but your body needs a certain amount of fat to stay healthy, absorb vitamins, and maintain energy levels. The best way to get your daily requirement is through healthy fats, which are unsaturated fats that support your well-being. If you’re curious about ways to include more healthy fats in your diet, let’s go over some simple changes you can make.
1. Eat More Fatty Fish
Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids. These are polyunsaturated healthy fats that your body can’t produce on its own. Omega-3s support heart health and may reduce inflammation. You can add more fatty fish to your meals by grilling salmon for dinner or adding sardines to a salad.
2. Snack on Nuts and Seeds
Nuts and seeds are rich in monounsaturated and polyunsaturated fats, which support heart health. Try almonds or walnuts as a quick snack, or mix chia seeds and flaxseeds into your yogurt or smoothies for an added nutrient boost.
3. Add Avocados to Your Meals
Avocados are packed with monounsaturated healthy fats, which help reduce bad cholesterol levels and lower your risk of heart disease. They’re also rich in fiber and potassium. You can add sliced avocado to your toast, sandwiches, or salads. Another idea is to make a batch of fresh guacamole as a dip for vegetables.
4. Swap Seed Oils for Beef Tallow
People have a long history of cooking with beef tallow. It’s what our ancestors used for cooking before the widespread use of modern seed oils. Tallow, lard, and ghee are stable fats for high-heat cooking. Their high smoke points prevent them from oxidizing and turning into unhealthy trans fats when heated, unlike many vegetable oils. These animal fats are also rich in fat-soluble vitamins like A, D, E, and K, which support everything from immune function to bone health.
5. Use Olive Oil
Extra virgin olive oil is a cornerstone of the Mediterranean diet and is rich in monounsaturated healthy fats. Use it as a base for salad dressings or drizzle it over roasted vegetables after they come out of the oven. Since it has a lower smoke point, it’s best for low-to-medium heat applications.
6. Enjoy Full-Fat Dairy
If you tolerate dairy, consider choosing full-fat versions of yogurt and milk. Full-fat dairy contains more healthy fats and fat-soluble vitamins compared to its low-fat counterparts. On a related note, full-fat yogurt can be a great base for a nutritious breakfast when paired with fruit and nuts.
7. Choose Dark Chocolate
Yes, chocolate can be a source of healthy fats! Dark chocolate with a high cocoa content (70% or more) contains monounsaturated fats and antioxidants. A small square of dark chocolate can be a delicious and satisfying treat that also provides some health benefits.
Final Thoughts on Your Diet
These are just a few of the ways you can include more healthy fats in your diet. If you’re worried you’re not getting enough, or most of your current fat sources come from processed foods, consider making these swaps to improve your health and well-being.
