Are You Consuming Enough Healthy Fat?
Are you consuming enough healthy fat? According to the American Heart Association, most people are not!
Fats get a bad rap even though they are one of the three macronutrients your body needs for survival. Dietary fats are essential. They give your body energy, support cell growth, protect your organs, keep you warm, produce important hormones and help your body absorb other nutrients.
There are three different types of fats found in the foods we eat — trans, saturated and unsaturated. Though all three bring something unique to the table, it is well documented that unsaturated fats are by far the most beneficial to your health. This is because they contain substances called monounsaturated fatty acids and polyunsaturated fatty acids — important structures that help lower cholesterol levels in the bloodstream, help with cell growth, ease inflammation, stabilize heart rhythms and improve brain health.
The fats you should be incorporating into your diet are predominantly unsaturated fats as well as some healthy saturated fats in moderation. Browse the chart below to identify some foods in each group.
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Unsaturated Fats |
Saturated Fats |
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· Contain monounsaturated and polyunsaturated fatty acids, which help lower LDL (bad cholesterol) and increase HDL (good cholesterol) · Polyunsaturated fatty acids also contain omega-3 and omega-6, which are essential nutrients |
· Consume in moderation · Can raise your LDL (bad cholesterol) and increase risk of heart disease if eaten in excess · Aim to consume more foods within the healthier saturated fats section below |
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· Plant-based oils: olive oil, canola oil, peanut oil, avocado oil, safflower oil, sesame oil, soybean oil, corn oil, sunflower oil · Salmon · Tuna · Mackerel · Sardines · Avocados · Olives · Nuts/Nut butters (e.g., almonds, hazelnuts, walnuts, pecans) · Seeds (e.g., pumpkin, sesame, flaxseed) · Tofu · Soybeans · Eggs* |
Healthier Saturated Fats: · Ghee · Grass-fed butter · Lean meats (e.g., skinless chicken, turkey) · Eggs* Less Healthy Saturated Fats: · Coconut oil, palm oil, palm kernel oils · Red meats (e.g., fatty beef, pork and lamb) · Whole and reduced fat milk, cream, butter and dairy products/dairy-based desserts · Cookies/Baked goods · Pizza · Fast food |
*Eggs contain both unsaturated fat and saturated fats.
Remember: Fat is not the enemy! By being more conscious about your nutrition choices and incorporating more unsaturated fats into your diet, you can reap benefits and be on your way to a healthier mind and body.
About the author
Ms. Megan Petriello is an Assistant Vice President, Assistant Team Leader and a Fitness and Wellness Specialist on the Slainte Fitness team at USLI. Ms. Petriello enjoys staying active by teaching HIIT classes, running and strength training. Ms. Petriello gets the most enjoyment from living an active lifestyle, and she is an avid believer in the power of positive thinking!