Not all fat is bad for you.
But fat is anything but harmful, and its needed for overall health.
Case in point: Fat is an essential macronutrient, meaning the body needs it in large amounts.
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Its also involved in myriad functions, including energy storage, satiety, nutrient absorption, andhormone production.
The key is to focus onhealthyfats, which are naturally found in many foods.
But what are healthy fats, exactlyand how do they differ from other fats?
What Are Healthy Fats?
Healthy fats are unsaturated fats.
This includes monounsaturated fats and polyunsaturated fats, such asomega-3and omega-6 fatty acids.
They also have anti-inflammatory properties, meaning they lower inflammation, a major factor of chronic disease.
Unsaturated fats can evencontrol blood sugar, which is key for preventing and managing diabetes.
Healthy Fats vs.
The hydrogen bonds determine the consistency of the fat at room temperature.
Unsaturated fats have fewer bonds, so theyre liquid at room temperature.
Saturated fats have more hydrogen bonds, so they stay solid at room temperature.
As mentioned, unsaturated fatsreduce cholesterolandinflammation.
Saturated fats have the opposite effect, as they raise bothblood cholesterolandinflammation.
That being said, its worth focusing on the healthy unsaturated kind whenever possible.
Avocado is also teeming with fiber, which further contributes to healthier cholesterol levels.
Nuts
For a generous dose of healthy fats, snack on a handful ofnuts.
According to Salazar, walnuts are the highest source, but all nuts are fair game.
Nuts are also rich in satiating protein and gut-friendly fiber, making them one of thehealthiest foodsyou can eat.
Nuts also work well in salads and rice dishes, where theyll add a delicious crunch.
Plus, theyre teeming withprotein and fiber, two nutrients that increase satiety and reduce hunger.
you’re able to also use them to makeStrawberry-Chia Breakfast PuddingorPB& Overnight Oatsfor a nutritious breakfast.
Oysters
Calling all seafood lovers!
Oysters are rich in omega-3 fatty acids, a bang out of polyunsaturated fat, according to Carli.
They alsoprovide immune-boosting zinc, satiating protein, and disease-fighting antioxidants.
Oysters can also turnpasta, soup, and rice dishes into an elegant meal.
Olive Oil
Olive oil mainly consists of monounsaturated fats, says Salazar.
Additionally, olive oil ishigh in antioxidants, which help the body fight oxidative stress.
Aside from using olive oil for cooking, try adding it to salad orhummus, suggests Salazar.
Fatty Fish
As the name suggests, fatty fish are high in (healthy) fats.
Examples includesalmon, tuna, herring, andsardines, notes Elick.
