Choosing Healthy Fats

By Jackie Keller

​Many people think that eating low-fat foods will lead to a low-fat body. Not so true, unless you’re taking into consideration the types of fats being consumed. While that myth has been dispelled time and time again, there’s still a lot of confusion about what constitutes a healthy fat, and even what the difference is between an “unhealthy” fat and a “healthy” fat.

​Good fats include monounsaturated fats, polyunsaturated fats and omega-3 fatty acids. These fats do not increase cholesterol and are very heart-healthy. They are an essential part of a healthy diet and help to the body absorb nutrients, assist never transmission and maintain cell membrane health.

​Unhealthy fats include trans-fats found in hydrogenated oils and some saturated fats. Not all saturated fats are created equal – some may not have either a positive or negative effect on health, such as those found in canola oil – while others, such as those found in butter and ice cream, fall into the “bad-for-your-health” fat category. These “unfavorable” fats result in obesity, heart disease and other divesting health problems.

​Rather than look for non-fat products, which may be high in chemicals, calories or sugar, choose foods with healthy fats that help your heart, lower your cancer risk, maintain your weight and taste great! Here is a list of six healthy fats that you should start eating today:

1. Nuts – Many nuts and seeds are rich in omega-3 fatty acids which help to protect your heart by regulating rhythms that can cause heart attacks. Several studies have also shown that eating nuts lower your risk of heart disease and type-3 disease.
2. Seeds – Seeds are a great source of healthy fats. For example, flaxseeds contain omega-3’s that have been linked to a reduced risk of breast cancer, heart disease and stroke. Additionally, chia seeds are loaded with omega-3 and are also high in protein.
3. Avocados – Avocados can lower your LDL (bad) cholesterol and raise your HDL (good cholesterol) and also reduce the risk of prostate and oral cancer.
4. Cold water fish – Fish are high in omega-3 fatty acids that reduce inflammation and growth of plaque on heart arteries.
5. Eggs – Eggs are an excellent source of protein, Vitamin A, B, D, and E as well as favorable minerals such as zinc, phosphorous and selenium.
6. Olive oil – olive oil is high in monounsaturated and polyunsaturated fats that lower total cholesterol, normalize blood clotting and help control insulin and blood sugar levels.

From: Jackie Keller, Founder – NutriFit, LLC