How to Eat Healthy Fats

It wasn’t that long ago (think back to the 80s), when there was no such thing as healthy fats. Back then all fats were demonized as the major cause of obesity and heart disease. Fortunately, we’ve wised up since then. We now recognise that there good and bad fats. In this article, we provide you with 5 ways to incorporate healthy fats into your diet.

What are Healthy Fats?

Fats can be classified into three groups:

• Saturated

• Unsaturated

• Trans Fats

By far the worst of the three is trans fats. These have been shown to raise bad LDL cholesterol levels while, at the same time, reducing good HDL cholesterol. Saturated fats can be eaten in moderation but it is the unsaturated kind that are the real star of the show. These healthy fats have been shown to act in just the opposite way to trans fats - they increase HDL and lower LDL cholesterol. The more unsaturated fats you get into your day, the healthier you will be.

Switch Up Your Oils
One of the best ways to add healthy fats to your meals is to get rid of your old cooking oil and replace it with olive oil. The active ingredient in olive oil is oleic acid, which has been shown to produce a whole host of health benefits, including reducing inflammation and fighting free radical damage.

Cook with Butter
Get into the habit of using butter when cooking in a pan. Butter is an excellent example of a saturated fat that possesses many health giving properties. Contrary to what scientists used to think, butter will actually improve your cholesterol, increasing the HDL count while bringing down the LDL number. 

Get Your Omega-3 Fatty Acids
Omega-3 Fatty Acids are a superstar when comes to healthy fats. They will benefit your body and your brain, having the ability to bring down triglyceride levels, improve the symptoms of my diseases such as arthritis and Parkinson's and improve memory and cognitive ability. The best source of omega-3 is fatty fish. You can also get them from avocados, chia seeds, walnuts and flaxseeds. To ensure a steady daily supply of omega-3’s, you can also take them in supplement form. 

Eat More Cheese

Cheese is an excellent source of saturated fat that is very low in carbs and contains a moderate amount of protein. That’s a pretty good macronutrient mix for good health and weight control. Have them with crackers as a snack or appetizer to a main meal. All cheeses are good, with hard cheeses such as gouda generally having the highest fat to carb differential. 

Eat Bacon
Bacon is one of those delicious foods that many people think are bad for them. That harks back to the time when all fats were demonized, especially the saturated variety. Bacon is actually a nutritious food that delivers about 13 grams of protein per 100 gram serving, along with a healthy dose of potassium and around 40 grams of saturated fat with very few carbohydrates.

Final Word
Adding healthy fats to your diet will boost your overall health, providing you with more energy and helping to keep you safe from heart disease. Try incorporating one of our tips per week over the next 5 weeks to give yourself the healthy fat advantage.