5 Ways To Add Healthy Fats To Your Diet

fish oil

For years, many lived under the illusion that fats are harmful. Many were quick to exclude them totally from their diet. Thanks to the scientific awareness, almost everyone knows how certain types of fats are healthy for us.

We can derive lots of health benefits by consuming the healthy fats. In fact, our bodies rely on these for energy and also extract essential vitamins out of them. The good fats also play a vital role in our cells formation.

Let’s look at some of the ways you can add healthy fats to your diet.

1. Choose Fatty Fish

The easiest way to start is to opt for fatty fish as much as you can, over pork and beef. It would be a great idea to include as much of the following in your meals as you can:

  • Mackerel
  • Sardines
  • Trout
  • Tuna
  • Salmon

The health experts recommend eating these at least twice a week for your omega-3 requirements.

2. Limit Your Saturated Fat Portions

Many of us tend to consume more than we need of saturated fat food portions. For example, majority of people are red meat lovers. Others also tend to consume a lot of tropical oils, ice cream, butter, high-fat cheese and whole milk.

Saturated fats are not as harmful for your heart health as the Trans fats but it is still best to consume them in only moderate portions. The best rule for fats consumption is to eat limited potions of dairy foods and red meat daily. In fact, it would be great to have these only a few times in the week.

3. Use Healthier Cooking Oils

Another easy way of adding healthy fats is to choose your cooking oils wisely. They will increase the nutrition level of your meals and help you absorb vitamins K, D, E and A better from your food. Some great options of plant oils include:

  • Canola oil
  • Sesame oil
  • Coconut oil
  • Avocado oil
  • Olive oil

However, the appropriate level of temperature and choice of dishes vary for these oils. You must learn about their correct uses before you incorporate these in your meals.

4. Make a Special List for “Good Fats” Groceries

Once you educate yourself on the health fat food sources, the next time you go grocery shop, look for these specially. Look for the unprocessed or whole plant food options. The following are good options to start with:

  • Fish
  • Poultry
  • Seeds, also oils and seed butters
  • Nuts
  • Coconuts
  • Avocados
  • Pumpkin seeds
  • Flaxseeds
  • Soybeans
  • Tofu
  • Sunflower seeds
  • Walnuts

For the liquid oils, shop for the following plant-based options on your grocery runs:

  • Sunflower oil
  • Corn oil
  • Soybean oil
  • Olive oil
  • Walnut oil

5. More Healthy Fats for Dinner

A good idea is to infuse some good fats in your dinner meals. Families usually have dinner together and a good idea would be to choose recipes that incorporate friendly fats. You could perhaps grill, bake or steam some oily fish and sprinkle crushed nuts over it.

Another good way to feed your family healthy fats is to sauté the veggies with olive oil or canola oil instead of butter. Also avoid creamy sauces and substitute with nut or vegetable butter sauces.

https://health.clevelandclinic.org/5-tips-for-eating-good-fats/

https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm#

https://www.brook.health/5-easy-ways-to-boost-healthy-fats/





Also in Health & Wellness

Lowering Blood Sugar with Ceylon Cinnamon. Everything You Need To Know...
Lowering Blood Sugar with Ceylon Cinnamon. Everything You Need To Know...

Ceylon cinnamon, also known as "true cinnamon," has gained popularity for its potential health benefits, particularly in managing blood glucose levels. This spice, derived from the inner bark of the Cinnamomum verum tree native to Sri Lanka (formerly known as Ceylon), has been used in traditional medicine for centuries. In recent years, scientific studies have explored its impact on blood sugar regulation, highlighting its potential as a natural aid for people managing diabetes or those aiming to maintain healthy blood glucose levels.

Continue Reading

Why "Fruiting Bodies" Are The KEY To Any Mushroom Supplement
Why "Fruiting Bodies" Are The KEY To Any Mushroom Supplement

Mushroom supplements have gained significant popularity in recent years due to their wide range of health benefits. Among these, supplements made from the fruiting bodies of mushrooms are considered superior to other options. Understanding the differences and benefits of these supplements can help you make an informed choice for your health.

Continue Reading

Understanding the Health Benefits of Vitamin D3
Understanding the Health Benefits of Vitamin D3

Vitamin D3, often hailed as the 'sunshine vitamin', is crucial for maintaining overall health and well-being. It plays a vital role in numerous bodily functions, from bone health to immune system support. However, Vitamin D3 deficiency is alarmingly common, affecting a significant portion of the global population. This blog post explores the importance of Vitamin D3, the risks of deficiency, and the crucial interplay between Vitamin D3 and Vitamin K2.

Continue Reading

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease