It’s been a long asked question: “Is fat good for me?”

The answer is: Yes. Well, certain fats.  Read on to make sure you are incorporating the Good Fats into your daily meals.

It is important to note which type of fat you are eating, this is what will tell you how heart-healthy it is for your body.  For instance, you can start by replacing a portion of your calories with unsaturated fats, such as cooking with canola oil rather than butter or adding raw nuts to your meal instead of processed, white flour additives.   The type of fat is what is most important for your health.  We should be avoiding Trans fat, keeping our saturated fat low, and use unsaturated fats as often as possible.

Be sure to note the nutrition label of your foods before you purchase.  Make sure you check for the amounts of polyunsaturated and monounsaturated fats, which should be higher than those for trans fats and saturated fats.  The reasoning behind avoiding both trans fats and saturated fats is that studies show they lead to heat disease.  If these numbers are not listed on your nutrition label, simply take the total fat number and subtract the saturated and trans fats.  This will give you an estimate of your unsaturated fats.

Here are a few Healthy Fats for you to incorporate into your daily dishes:

  • Avocado
  • Raw Nuts (Almonds, Hazelnuts, Pecans, Walnuts)
  • Seeds (Pumpkin, Sesame)
  • Sunflower, Corn, Soybean, and Flax-seed Oils (Polyunsaturated)
  • Organic Nut Butters (Peanut, Almond, Cashew, etc.)
  • Organic Seed Butters (Sunflower Seed butter)
  • Plant Oils (canola, peanut, olive) (Monounsaturated)
  • Flax Seeds
  • Oily Fish such as Salmon, Sardines, Mackerel, Tuna
  • Homemade Hummus

So, for instance, try swapping:

  • Salmon for Steak
  • Avocado for Brie
  • Olive Oil for Butter
  • Homemade Hummus for Processed Mayonnaise

Remember , by incorporating these healthy, unprocessed fats into your daily diet you will learn to avoid the processed hazards of saturated fats.

Experiment with these healthy fats and try to incorporate into your meals.  Try an avocado on your sandwich tomorrow, or perhaps some almonds in your morning oatmeal and a touch of soy nuts on your dinner salad.

What are your favorite “heart-healthy” fats?

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