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/
