Get your healthy fats from delicious foods

Some fats are good for you! While this nutrient has a bad reputation because of the health problems that can occur from a diet that is high in saturated and trans fatty acids, it is still an important part of a balanced diet. What is so great about the so-called healthy ones? Which are the best food sources and how can you include them in your diet and still enjoy what you are eating?

Don’t shy away from what’s good for you

Monounsaturated and polyunsaturated fatty acids, which include omega-3s and omega-6s, come from healthy foods like nuts, seeds, and fish. They are a source of other nutrients, including vitamin E and selenium. According to the University of Michigan Health System, these fats are believed to have wide-ranging benefits for the body, reducing inflammation and helping prevent diseases such as heart disease and diabetes. Omega-3s are essential for brain development.

In small quantities, saturated fatty acids are important as well. They help the body absorb other nutrients like vitamin K and vitamin D. They are a part of cell membranes. To take care of your well-being, look for healthy sources like coconuts, lean meats, eggs, and yogurt, and enjoy them in moderation. The only truly bad fats are the trans fatty acids, which are used in packaged snacks, margarine, and fried foods. They are linked with raising bad cholesterol levels and causing inflammation.

Tips for balancing your diet

Getting more of the good stuff in your diet is easy, and it can be a source of culinary inspiration. Be creative and enjoy eating lots of omega-3s and other beneficial fats. Add sliced avocado to your salads. Throw a tablespoon of ground flax seeds into your muffins and breads. Top oatmeal with chopped walnuts and brown sugar. Fold black beans into your stews and soups. Make healthy meals and desserts with tofu. The American Heart Association recommends enjoying two servings of fish a week for cardiovascular health. Try out new recipes for salmon, tuna, and trout.

To be healthy and to live well, eating a balanced diet is the way to go. Don’t give up nourishing foods like almonds, sunflower seeds, olives, and avocados just because they are high in fat. They are packed with nutrients that your body needs! To maintain a healthy weight and to help prevent health problems like cholesterol build-up and high blood pressure, stay away from the processed, packaged foods and enjoy all those yummy, whole foods.