5 Healthy Fats

By Khala Hurd September 15, 2021


5 Healthy Fats

By Khala Hurd September 15, 2021

Whether you’re looking for a quick bite of information or want to drop some knowledge on your dinnertime companions, here’s our Featured 5 of the Week!

Not too long ago, consumers sought out low-fat and fat-free products in the grocery store, thinking it was a healthier alternative. However, we now know our body needs fats, especially unsaturated and omega-3 fatty acids to remain healthy. So, here are five healthy fats to add to your diet!

1. Nuts

Nuts are loaded with fats. Almonds, especially, are a great source of healthy omega 3s. Eating a handful of nuts each day is a great way to get in some good fats. Just be mindful of how much you eat because nuts do contain a lot of calories. For example, almonds have about 250 calories per ½ cup serving.

2. Olive oil

Olive oil, like nuts, is a monounsaturated fat that solidifies when cold. These fats also reduce our body’s LDL, or bad cholesterol, levels. Again, just be mindful of how much you use because one tablespoon of olive oil is over 100 calories. A little goes a long way here.

3. Flax

Flax, or more commonly known as flax seeds, is another healthy fat and a critical part of any balanced diet. Flax seeds are full of nutrients too, like fiber, protein, magnesium, and iron. It’s a lower-calorie fatty food with around 37 calories per tablespoon.

4. Fish

Fish, especially salmon, is another great source of healthy fats. It’s considered a polyunsaturated fat. Fish contain both omega-3 and omega-6 fatty acids, but lean fish like salmon have more omega 3s. Polyunsaturated fats, like monounsaturated, also help reduce our body’s LDL level and increase the HDL level.

5. Avocado

This one comes as no surprise. Avocados are extremely important in any healthy diet, partially because of their high healthy-fat content. Avocados also contain 20 different vitamins and minerals, including vitamin C, vitamin B6, iron, and magnesium. It is also a great source of fiber. However, one avocado has over 300 calories, so keep that in mind when consuming.

The Bottom Line

When consumed in moderation, fat is crucial to any healthy diet. About 400-700 calories of our overall caloric intake should come from a variety of healthy fats.