I’ve often heard people say, “I avoid fats because I want to eat healthy.” While this belief is common, it’s rooted in decades of misinformation about fats. The truth? Healthy fats are essential for your body and mind. Let’s debunk some myths and highlight the facts about this vital nutrient.
Myth 1: All Fats Are Bad
Fact: Not all fats are created equal.
Healthy fats, such as omega-3 and monounsaturated fats, are essential for heart health, brain function, and overall well-being. These fats are found in foods like avocados, nuts, seeds, olive oil, and fatty fish such as salmon and mackerel. On the other hand, trans fats, found in some ultra-processed foods, should be avoided as they can raise bad cholesterol levels and increase the risk of heart disease.
Myth 2: Eating Fat Increases The Fat on Your Body
Fact: Weight gain is primarily influenced by excess calories, not eating fat as a macronutrient source.
Healthy fats are more calorie-dense than proteins or carbohydrates, so portions are important, but they’re not inherently fattening. In fact, healthy fats help you feel full and satisfied, reducing the likelihood of hunger returning quickly.
Myth 3: Low-Fat Diets Are the Healthiest Option
Fact: While low-fat diets were once hailed as the gold standard (remember the 90’s?), research now shows that balanced diets which include healthy fats are better for long-term health.
Fats play a critical role in absorbing certain vitamins, maintaining healthy skin, and supporting brain health. Read how to swap saturated fats for heart-healthy fats here.
The Benefits of Healthy Fats
Incorporating healthy fats into your diet offers numerous health benefits:
- Heart Health: Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, can lower inflammation and improve heart health.
- Brain Function: Your brain is nearly 60% fat, and healthy fats support cognitive function and memory.
- Hormone Regulation: Fats are essential for producing hormones, which regulate everything from metabolism to mood.
- Endurance: Fats are a long-lasting energy source, especially beneficial for endurance activities.
- Skin Health: Omega-3 fatty acids reduce inflammation and maintain barrier function and skin moisture.
How to Add Healthy Fats to Your Diet (healthy fat sources)
Here are some simple and delicious ways to include more healthy fats in your meals:
- Cook with olive oil, or drizzle olive oil over salads or roasted vegetables.
- Add a handful of nuts or seeds to your morning oatmeal or yogurt.
- Incorporate fatty fish like salmon or tuna into your weekly meal plan.
- Snack on avocado toast or use mashed avocado as a sandwich spread.
- Blend chia seeds or flaxseeds into smoothies for a nutrient boost.
The next time you hear someone say they’re cutting out fats, feel free to share the facts. Embrace healthy fats, and enjoy the flavor and health benefits they bring to your plate!
Curious about how to improve your heart health through better nutrition?
Schedule a free clarity call with Well Balanced Nutrition today!
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