Fats; How? What? Why?

Written by: Claudia Haller, NBC-HWC

Did you know that some fats are actually good for us? For years, dietitians have steered Americans away from fats and towards carbohydrates. After studies in the 1950s showed that diets with increased levels of saturated fats were more likely to cause heart disease, saturated fats got a bad name and they took down all types of fat with them. People continued to avoid all fats after learning that they were more calorie-dense than carbohydrates. However, more recent and reliable research suggests that unsaturated fats lead to a healthier and more sustainable life.

​Unsaturated fats, which include both mono- and polyunsaturated fats, can be considered healthy fats. They are actually one of the main macronutrients and have many essential roles in the body. Unsaturated fats play a role in hormone production and make up the cell membrane. They reduce inflammation, lower blood pressure, and lower bad cholesterol (LDL) levels while increasing HDL, the good cholesterol.  The good news is, there are plenty of easy ways to increase healthy fats in your diet. Here are some excellent ideas for you to implement them into your diet:

Nuts
All nuts contain healthy fats, but some have more than others. For example, walnuts are especially high in omega-3 fatty acids, a type of polyunsaturated fat. Omega-3 fatty acids are great for skin, hair, and nails. More importantly, they play a role in heart health and brain health; Omega-3s are beneficial for cognitive functioning and have been proven to help you focus.

Seeds
Much like nuts, seeds also contain healthy fats. Flaxseeds and chia seeds are excellent sources of omega-3 fatty acids because they are also high in fiber. Hemp seeds contain 5 grams of healthy fats per tablespoon and are also high in protein. Some other seeds that are high in healthy fats include sunflower seeds and pumpkin seeds.

Vegetable Oils 
Olive oil, avocado oil, and sunflower oil are full of healthy fats. One of the easiest ways to increase your daily intake of them is by using them in your cooking. You can also use olive oil and avocado oil for salad dressings. That being said, try to limit your consumption of coconut oil as it is high in saturated fat, which is not as good for you.

Dark Chocolate
Dark chocolate is full of healthy fats and antioxidants and tends to be lower in sugar than milk chocolate. The right kind of dark chocolate can have various health benefits, but make sure to check the nutrition labels to ensure there aren't too many added sugars! Once you’ve found a good brand, enjoy some healthy chocolate treats!

Fish
Fatty fish, such as salmon, tuna, and mackerel, are high in polyunsaturated fats. They also contain omega-3 fatty acids, which are essential for brain and heart health. There are a plethora of recipes online with a variety of ways to prepare fish. Do some research and try to discover at least one way to implement fatty fish into your weekly meal plan.

Avocado
Avocados have been getting all of the attention recently and rightfully so. They are excellent sources of healthy fats and are so versatile— you can add them to sandwiches, salads, and even smoothies. By substituting avocado for banana, mango, or your go-to smoothie thickener, you will increase your intake of unsaturated fats and decrease your intake of sugar; it’s a win-win!

Each gram of fat contains approximately 9 calories, while each gram of carbohydrate or protein contains only 4 calories. This may lead you to believe that carb or protein-heavy meals are the best way to fill up. However, healthy fats will actually keep you satisfied for a longer time because they digest slower than either of the other groups of food. Studies have shown that replacing carbohydrates with unsaturated fat could lead to a longer, healthier life.

With the range of options available for healthy fats, I’m sure that you can find something on this list to add to just about any meal of the day. For lunch, you can pair your salad with fresh avocado slices and homemade dressing with high-quality olive oil dressing. For snacks, you can create your own trail mix with some nuts, seeds, and dried fruit pieces. And for dessert, you could treat yourself to a bit of delicious dark chocolate.  By making these small shifts in your weekly meal plan to implement healthy fats, you will be doing your brain, heart, and body a big favor for today and for many years to follow.

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied health and wellness coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to creating your soul aligned Business” and “The Ultimate Guide to Becoming a successful soul professional”.

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.