Counting calories and restrictive dieting can be doing more harm than good if you are avoiding healthy fats due to their wide-ranging health benefits. Healthy fats are not only good for your heart; they also play a role in hormone production, brain health nutrient absorption, cell growth, and providing insulation from the cold. They contribute to satiety, helping you feel full longer, which can aid in weight management.

The Healthiest Fats 

Here’s a list of some of the healthiest fats that you can include in your diet:

1. Avocado: Rich in monounsaturated fats, avocados help raise good cholesterol while lowering the bad.
2. Nuts (Almonds, Walnuts, Cashews, Pecans, Brazil Nuts): These are great sources of monounsaturated and polyunsaturated fats, which are beneficial for heart health and are proven to lower harmful cholesterol.
3. Seeds (Flaxseeds, Chia Seeds, Hemp Seeds): Seeds are high in omega-3 fatty acids, which are important for brain function and reducing inflammation.
4. Olives and Olive Oil: A staple of the Mediterranean diet, olive oil and olives are high in monounsaturated fats and antioxidants.
5. Fatty Fish (Salmon, Mackerel, Sardines): These fish are loaded with omega-3 fatty acids, crucial for heart and brain health, skin
6. Dark Chocolate: Choose varieties that are at least 70% cocoa or sprinkle cacao nibs on yogurt with berries for a dose of healthy fats and antioxidants.
7. Pasture Raised Whole Eggs: Once vilified for their cholesterol content, eggs are now recognised as a source of healthy fats and are loaded with other nutrients. Organic, pasture raised eggs are the healthiest because they are the most naturally raised.
8. Full-fat Yogurt and Kefir: Contains probiotics and fatty acids that can aid in digestion and provide satiety. Both are a good source of calcium and healthy fats, especially when it comes from grass-fed sources.

Whilst a regular amount of these fats are important for optimal health, more is not necessarily better. These fats are also high in calories so it is important to factor them into a balanced healthy diet.

It is important to note that any highly refined oils that are ultra-heat treated, chemically processed and made from GMO ingredients are best avoided such as canola and soybean oils.

How Much Fat Do You Need?

Dietary guidelines suggest that your total fat intake should comprise of between 20% to 35% of your daily calorie intake. For adults, the World Health Organization (WHO) recommends that total fat intake should not exceed 30% of total calorie intake to prevent unhealthy weight gain, with a focus on consuming mostly unsaturated fatty acids (World Health Organization, 2020).

It’s important to note that these percentages are not just about how often, but also about how much healthy fat you should consume. To ensure you’re getting the right amount, it’s best to include sources of healthy fats in each meal, adjusting the portion sizes according to your total calorie needs and dietary goals.

Meal Ideas: Incorporating Healthy Fats 

Incorporating healthy fats into your diet can be both delicious and simple. Here are some meal ideas that include healthy fats for breakfast, lunch, and dinner:

Breakfast

• Overnight Oats: Mix oats with chia and hemp seeds, and top with sliced bananas and a sprinkle of walnuts for added omega-3s.
• Egg and Avocado Toast: Start with whole-grain sourdough bread, topped with avocado and egg.
• Yogurt and Fruit Parfaits: Layer Greek yogurt with mixed berries, homemade granola, and a drizzle of flaxseed oil for a boost of PUFAs.

Lunch

• Salmon Salad: Toss together mixed greens, grilled salmon, avocado, and a vinaigrette made with extra virgin olive oil.
• Quinoa Bowl: Combine cooked quinoa, black beans, roasted sweet potatoes, and top with pumpkin seeds and a tahini dressing.
• Wrap with Hummus: Fill a whole grain wrap with hummus, sliced turkey, spinach, and sun-dried tomatoes. Add a side of olives for MUFAs.

Dinner

• Stir-Fried Beef: Stir-fry grass-fed beef with a variety of colourful veggies and cashews in sesame oil. Serve over brown rice.
• Baked Chicken: Oven-bake chicken breasts with rub of avocado oil and herbs and serve with a side of roasted vegetables drizzled with olive oil.
• Grilled Mackerel: Grill mackerel fillets and serve with a side salad with walnuts and a quinoa pilaf.

These meals not only incorporate healthy fats but also provide a balanced intake of proteins, carbohydrates, and other essential nutrients. Enjoy experimenting with these ideas and feel free to adjust them according to your dietary preferences and needs!

Summary

As you can see, unsaturated fats are the unsung heroes of a nutritious diet. Healthy fats are integral to maintaining the structure and function of many body systems. They support overall wellness and play a key role in our health. To reap optimal health benefits include a variety of sources of healthy fats in your diet on a daily basis. However, it is important to remember, moderation is the key, and the quality of the fat matters immensely. 

References

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