A welcome addition for vegetarians and vegans, nuts and seeds are a terrific option for getting more healthy fats into your diets. For starters, they’re extremely easy to incorporate into your diet; they’re also fairly affordable and easily transportable, making them perfect for snacking. Aside from being a great source of healthy fats, nuts and seeds offer a wealth of benefits for our bodies. Regularly eating them can help lower bad LDL cholesterol to keep your arteries clear and your heart healthy. And like other foods rich in omega-3s, nuts and seeds are also considered brain foods, and certain types are even recommended to help improve mood and defeat depression. (21)
The body is able to turn ALA into usable DHA and EPA to some degree, but this isn’t as efficient as getting DHA and EPA directly from food sources that provide it. Even after extensive research, it’s not totally clear how well ALA converts into EPA and DHA or if it has benefits on its own, but health authorities, like those at Harvard Medical School, still consider all sources of omega-3s crucial in the diet. (20)
Not only does dark chocolate taste great, but it’s also considered a superfood as well. It’s high in fat and rich in antioxidants, which help protect our bodies from disease-causing free radicals. The flavanols found in dark chocolate also improve heart health, thanks to their ability to lower blood pressure and get more blood flowing to the heart and the brain. (31) And if you’ve ever found that nibbling on a piece of chocolate helps you focus, you’re not alone. It’s a brain food that actually helps improve cognitive performance. (32)
Omega-3 fatty acids promote health in several ways. They reduce inflammation and lower the risk of chronic diseases including heart disease, cancer, and arthritis. Omega-3 fatty acids can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL (“good” cholesterol) levels (8). Omega-3 fats are also essential for brain and eye health (9).
The oils you cook with are a great way to incorporate healthy fats. For high-heat cooking, coconut and avocado oils are best because they have a higher smoke point, the temperature at which the fat or oil begins to break down due to heat. Avocado oil has the highest smoke point (570 degrees). The smoke point of ghee is 485 degrees and extra virgin coconut oil is 350 degrees.
It’s not as high in fat as the other foods on this list, but tofu is still a good source of monounsaturated and polyunsaturated fats. A modest, 3-ounce portion of super firm tofu contains 5 to 6 grams of fat and about 1 gram of saturated fat, but this is naturally-occurring fat from the soybeans, and tofu is considered a health food for a reason. It's a solid plant-based protein that’s low in sodium and provides nearly a quarter of your daily calcium needs. Check out these 11 delicious recipes that are perfect for tofu first-timers.
Extra virgin olive oil is the healthiest form of olive oil and has the richest flavor. It is made without any heat or chemicals and has a low smoke point. Because of its low smoke point, extra virgin olive oil is best used drizzled over cooked or raw foods, or as a salad dressing. To give the salad a nutrition boost, top it with healthy fats from olives, avocado, grass-fed cheese, and nuts.
The type of fatty acids that make up coconut oil’s saturated fat content is medium chain triglycerides (MCT) and are about 65% of its fat content. Unlike long chain fatty acids (the majority of fats in our diet) which must go through modification prior to being digested and absorbed in our bodies, medium chain triglycerides are passively diffused from our gastrointestinal tract to the portal system. In other words, our bodies find it super easy to break down the fat before getting rapidly absorbed and used for energy by the body. Coming from a clinical background, MCT’s are very commonly used in treating people who have malabsorption issues, are on ketogenic diets, or are increasing calories without much volume.
Following the momentous Seven Countries Study, organizations like the American Heart Association began urging consumers to cut down on consumption of saturated fat to improve heart health despite the lack of evidence demonstrating a clear link between saturated fat and heart disease. Not only did this cause confusion for consumers about the differences between saturated versus unsaturated fat, but it also caused many people to associate overall fat intake with weight gain and heart problems.
Monounsaturated fat can be found in a variety of foods and oils. There is a consistent amount of research which suggests that monounsaturated fat foods can actually improve blood cholesterol levels and decrease the risk of cardiovascular diseases (8). Foods which contain monounsaturated fats include nuts, vegetable oils, peanut butter and avocados.
The one-time fish oil supplements can really help is if you need to reduce your levels of triglycerides, a dangerous blood fat linked to heart disease. The American Heart Association recommends that people with extremely high triglycerides get 2 to 4 daily grams of omega-3s (containing EPA and DHA) in capsules -- but only in consultation with their doctors.
First, focus on reducing foods high in saturated fat, trans fat and cholesterol. Then emphasize food choices that include plenty of monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). But a word of caution — don't go overboard even on healthy fats. All fats, including the healthy ones, are high in calories. So consume MUFA-rich and PUFA-rich foods instead of other fatty foods, not in addition to them.
Plus, subsequent studies have also found that picking the right types of fat and adding plenty of high-fat foods to your diet could actually bring some big benefits to your health. One study in the New England Journal of Medicine found that when subjects ate either a Mediterranean diet, low-fat diet or low-carb diet, those following a high-fat, low-carb meal plan not only lost the most weight but also drastically reduced their bad cholesterol levels. (2)
Finally, many experts say studies on saturated fat often look at people eating it on top of an otherwise unhealthy diet—for example, alongside refined carbs, sugar, and not enough veggies and fiber—in which case it could certainly increase inflammation and heart disease risk. A reasonable portion of coconut oil on top of fibrous veggies (or grass-fed butter in a saute pan) in a low-sugar, whole foods, plant-based diet, however, comes with health benefits. My advice: think about saturated fat as part of your healthful diet but not as a main ingredient. Coconut oil is great, but it’s not kale.
Healthy fats in the right ratio are needed for bone mineral density and the prevention of osteoporosis. Fats are involved in calcium metabolism and the vitamins K2 and D are both fat-soluble nutrients that collaborate in building bone. Many factors influence bone health, but providing the building blocks for bone with adequate “good” fats and the ideal omega-3 and -6 ratio can only help.
Best of all, adding coconut oil to your diet is easy. You can use it for cooking or baking or even try applying it directly to the skin. Beware that when cooking directly with coconut oil, the flavor can be a bit overpowering for some. If that’s the case, try using a bit less. It’s also important to note that, at room temperature, coconut oil is solid, so it’s not the best choice when you need a healthy fat in liquid form. Additionally, when choosing a coconut oil, extra virgin varieties are best, as refined or processed coconut oils can eliminate many of the health benefits.
Fat gives your food texture, makes it more filling and – oh yeah – it makes food delicious, too. And while the low-fat diet crazes of the 90s might have steered you away from fatty foods, the truth is that healthy fat is a crucial part of your diet. However, it's important to choose the right types of fat. Some of them offer some serious health benefits, while others offer no nutritional value and pose a serious threat to your health.
Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. And despite what you may have been told, fat isn’t always the bad guy in the health and waistline wars. “Bad” fats, such as artificial trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But “good” fats such as unsaturated fats and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.
Fat, fat, fat! Would all of our weight loss problems be solved if we just eliminated fat from our diets? Unfortunately, it's not that simple. We actually need fats -- can't live without them, in fact. Fats are an important part of a healthy diet: They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. But it's easy to get confused about good fats vs. bad fats, how much fat we should eat, how to avoid artery-clogging trans fats, and the role omega-3 fatty acids play in heart health.