Not so long ago we used to think that there was no such thing as a healthy fat. In fact, whether a fat be saturated or unsaturated, come from meat or dairy it was bad for you. Fat has long been demonized as heart-stopping, life-threatening and artery-clogging.
However, thanks to modern research we now have a new perspective on nutrition and a better view of what actually is good and bad for our bodies. So, let’s take a look at some examples of good fats and where to find them.
Avocados set themselves apart from other fruits due to their macronutrient split. Whereas most fruits are full of carbohydrates and sugar, avocados are primarily made of fats – 77% to be exact. Of this fat, the majority of monounsaturated – the same as other healthy foods such as olive oil and fatty fish.
Olive Oil is made up of monounsaturated fats,. The Mediterranean diet has been shown on many occasions to be beneficial for your health and more advantageous than more western diets. Try using it to dress salads.
Whole eggs were once considered to be as bad or worse than fat. Some of this bad reputation is because of their fat content. Though, the idea that eggs are bad for your health is now considered preposterous. In fact, they contain a high amount of vitamins, minerals, antioxidants and protein. They’re also one of the most satiating foods available. Starting the day with some scrambled eggs on toast or a freshly cooked omelette might not be a bad idea after all.
Packed with good fats along with protein and fibre, nuts are a great way to add healthy fats in to your diet. A handful of nuts is a practical snack that you can have anywhere or you can add them to your meals for different flavours and textures. Make sure they are unsalted as you don’t want to add any additional salts to your diet. Good choices are almonds, brazil nuts, pistachios, cashews, pecans, or walnuts.
Now, we all know that we need to prioritise omega-3 intake for our brain and heart to function properly. Unfortunately, the standard western diet includes far too many omega-6s and you need to match your omega-3 intake to get your body into a healthy state.
Not just a great source of protein, oily fish such as herring, salmon, mackerel, trout and sardines are loaded with omega-3 fatty acids which are linked to lower rates of heart disease, depression and dementia.
You can supplement with a fish oil tablet but fish are also a great source of magnesium and other minerals which you’d be missing out on. When it comes to nutrition, it’s always better to get it straight from the natural source.
So, when it comes to working out what to eat today you might want to steer clear of the ‘reduced fat’ foods in favour of some more nutritional options. Remember, natural is normally better so always choose food from nature over anything processed if you’re in a struggle for what food choice is better.