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I think healthy fats are one of the most overlooked sources of nutrition.
I think a lot of people misconstrue fat as being “bad” because it’s higher in calories than carbohydrates and protein, but it exists for a reason.
There are good fats and there are bad fats. I like to think our bodies need both, but I definitely tend to eat more of the good fats.
Let’s start with the harmful dietary fat…
- Saturated fat: This is a type of fat that comes mainly from animal sources. Saturated fat raises total blood cholesterol levels (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Some studies have shown that saturated fat may also increase your risk of type 2 diabetes.
- Trans fat: This is a type of fat that occurs naturally in some foods, especially from animals (this doesn’t bother me at all). On the other hand, most trans fats are made during food processing through partial hydrogenation of unsaturated fats. Studies have shown that man-made trans fat can increase LDL (bad) cholesterol and lower HDL(good) cholesterol. This can increase your risk of cardiovascular disease.
These fast are solid at room temperature because of the high unsaturated fat content (like lard).
On the the other hand, there are some healthy dietary fats out there…
1. Monounsaturated fat: This is a type of fat is found in a variety of foods and oils. Studies have shown that eating foods rich in monounsaturated fats…
- Improve blood cholesterol levels
- Benefit insulin levels and blood sugar control
2. Polyunsaturated fat: This is a type of fat found mostly in plant-based foods and oils. Studies have shown that eating foods rich in polyunsaturated fats…
- Improve blood cholesterol levels, which can decrease your risk of heart disease.
- Help decrease the risk of type 2 diabetes.
- Polyunsaturated fats also contain omega 3’s that benefit heart health.
- Omega-3s (found in most fatty fish) appear to decrease the risk of coronary artery disease.
Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature (like olive oil).
(Source)
My all time favorite sources of healthy fat are nuts and seeds, peanut butter, fish, avocado, and olive oil. I eat some good fat every day and love the way it makes me feel.
Healthy fats are needed by the body. They provide energy, healthy skin, support vitamin absorption, and everyday bodily functions.
Breakfast this morning was two eggs with homemade guacamole, toast, and fruit. Delicious.
There are many ways you can sneak in some healthy fats to your diet! Here are some ways I like to include healthy fats in my everyday diet:
- Adding nuts (or but butter) to oatmeal, cereal and other baked goods
- Having some mixed nuts with my snack
- Using healthy oils (such as olive oil) for cooking and baking
- Using healthy oils as a salad dressing or to finish a dish
Do you focus on healthy fats?
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{ 21 comments… read them below or add one }
Nuts, seeds, and nut butter (double dipping required
) are definitely where I get most of my healthy fats. I can tell I have more energy and feel fuller longer when I incorporate them in somehow. I haven’t had avocado in years… I used to love it though!
Heather @ Health, Happiness, and Hope recently posted..The Bent Stove Murder Mystery
I looooooove healthy fats. Olive oil, avocado, nuts. But nut butter is my all time favorite
Brittany @ GOtheXtraMile recently posted..Recent Breakfast and Live Fit
I love my healthy fats
…especially in the form of peanut butter! I think I need to get myself some guacamole too now haha.
Lindsay @ In Sweetness and In Health recently posted..Boston Marathon
I love adding healthy fats to my diet. I try to get them from whole foods rather then oils though! My pantry is filled with nuts and seeds of every kind and I think I win the prize for the most nut butters a person can have, tahini, almond, cashew, peanut, hazelnut, chocolate hazelnut, the list goes on! I probably also eat avocados at least 3 times a week! Fat is your friend if you consume the right fats in the right amounts!
Great post! I think its hard for people to replace the unhealthy fats with healthy ones. Adding guacamole and eggs to an already unhealthy diet doesn’t negate over-doing calories all together.
Claire @ Live and Love to Eat recently posted..Spinach and Cheddar Baked Quinoa
Love this! Healthy fats are SO important. I love snacking on nuts and topping salads with them. I also could eat avocados all day long – today I posted a smoothie using avocado in it. They add the perfect creamy texture.
Laura @ Sprint 2 the Table recently posted..PB&J Vodka + Chocolate PB Smoothie
I include healthy fats in my diet everyday. It is so important for my body; without these I have cravings for sugar, lack satiety and have low energy during activity. I love this post and I hope more people (Especially “HLBs”) jump on the healthy fat band-wagon!
Mindy – clueless nut recently posted..Not a Sun day
i incorporate tons of healthy fats into my diet. my favorites are avocados, nut butters, nuts and fatty fish like salmon. yum!
jen recently posted..PBR Celebrates Two Years
I love healthy fats! In addition to be an essential dietary component, they add FLAVOR to food!
Jamie @ Don’t Forget the Cinnamon recently posted..Ben & Jerry’s Banana Peanut Butter Greek Frozen Yogurt: Reviewed
I think my expansive nut butter stash speaks for my love of fats
i LOVE healthy fats. all of them. can’t get enough. ok, well i COULD, technically, but seriously, so good!
Lindsay @ The Lean Green Bean recently posted..Spice it Up: Salad Topping Ideas
i love healthy fats- especially from avocados, almonds, and nut butters!
Amen! Love this. It’s so important to get our healthy fats in!
I’m a fan of avocado, sunflower seed butter, coconut, and nuts!
Heather @ For the Love of Kale recently posted..Is Soy Safe To Eat?
I LOVE nuts and avocado. I eat peanut butter in my oatmeal or as a sandwich pretty much every morning. Given half a chance, I’ll sit down with a spoon, some salsa, and half an avocado and have a snack of “lazy man’s guacamole”. YUM!
MCM Mama recently posted..Who Stole My Sloth?
i’m ALL about the healthy fats!! avocado and nut butter are my all time favorite sources of healthy fats. i cut them out of my diet for so long in the past, and i don’t know what i ever did without them!
Ashley @ My Food ‘N’ Fitness Diaries recently posted..Trainer Tuesday: Lower Body Pyramid Workout
This is such a great post! So true. I eat nuts or nut butter every day, and lots of avocados, olive oil/coconut oil for cooking, etc. I find my body craves them and asks for them daily!
I agree with you, not all fats are not good for the body and yet it is actually good for us. There are healthy fats and of course there are fats that is not healthy too.
Marnie Byod recently posted..Mitchelton Suburb Profile Rating
Mm, guacamole for breakfast.
I do try to avoid foods with trans fat for the most part, but besides eggs, the occasional avocado, and olive oil, and a few nuts here and there I could probably stand to eat more healthy fats. I don’t avoid them, I just don’t have them or don’t eat much of it when I do. My skin has been pretty dry lately.
Christina recently posted..Week 7 – Training Recap
Your breakfast looks SO good and satisfying! I don’t “focus’ on healthy fats, as in I don’t find myself thinking “Oh let me add this to get my healthy fats in”, but I do focus on avoiding the “bad” fats as well as telling myself that eating a healthy fat is OK and not something that should be avoided along with the bad fats. I used to avoid ALL fats completely but I’ve noticed that my skin is less dry and I feel better when I eat the foods I love like cheese, fish, and avocado!
Caitlin recently posted..Busy Blogger
Love this post Matt, healthy fats are essential! My favorite way to get healthy fats is through avocado & nut butters. Delicious & nutritious!
Carolina @ Peas in a Blog recently posted..Green Lemon Cafe: Winter Park, FL.
I actually have quite a lot of fat per day! Several tablespoons each for breakfast and at lunchtime, nuts for quite a few snacks inbetween and most dinners also have a good portion of fat. But since it’s all good fats (very little saturated fat from dairy and meat) and after some experimentation I feel better with more fat … it’s all good
Most loved: Nuts, avocado, coconut!