Healthy fats are a key component of a well-rounded diet. In fact, dietary fats are essential for supporting cell growth, boosting nutrient absorption, and providing the body with long-lasting energy.
However, not all fats are created equal. While some types of fat can be incredibly beneficial, others can contribute to chronic inflammation, high cholesterol levels, and disease.
This article will take a closer look at the top 6 healthy fats to add to your diet, plus which ones you should also avoid.
What Are Healthy Fats?
There are several different types of fat in the diet, each of which varies based on its chemical composition and structure. Certain types of fat can ramp up inflammation, increase cholesterol levels, and contribute to the development of many chronic conditions, including heart disease. Meanwhile, other types of fat can actually reduce inflammation and protect against disease.
Unsaturated fats, in particular, are a type of fat that contain at least one double bond in their hydrocarbon chain. Depending on their specific structure, these fats can be categorized as either monounsaturated or polyunsaturated fatty acids. Both mono- and polyunsaturated fats are considered healthy types of fat and are generally found in foods like fatty fish, nuts, seeds, and oils.
Saturated fats, on the other hand, are a type of fat that do not contain any double bonds. They are found in animal sources like meat, dairy products, and coconut or palm oil. Although saturated fats have long been a subject of controversy, research generally shows that they are not associated with a higher risk of heart disease or stroke. That being said, replacing saturated fats for polyunsaturated fats may still be beneficial.
Top 6 Healthy Fat Foods
Here are a few of the top “good fats” to consider adding to your diet.
1. Avocados
With 22 grams of fat packed into a single one-cup serving, avocados are definitely one of the top monounsaturated fat foods. In addition to providing a hearty dose of healthy fats, avocados are also brimming with fiber, potassium, and vitamin C. Plus, several studies have examined the health benefits of avocado, reporting that this powerful fruit could even reduce cholesterol and triglyceride levels.
2. Olive Oil
Olive oil is brimming with monounsaturated fatty acids, which are a type of fat that have been linked to a long list of potential health benefits. In fact, studies show that olive oil could help alleviate inflammation, decrease oxidative stress, and reduce several risk factors for heart disease. What’s more, olive oil is also one of the most versatile healthy fats you can add to your diet; try drizzling it over cooked vegetables, mixing it into salad dressings, or swapping it in for your favorite cooking oil.
3. Coconut Oil
Although saturated fats have gotten a bad rap over the years, certain types—like coconut oil—can actually be beneficial. This is because coconut oil is high in medium-chain triglycerides (MCTs), a type of fatty acid that can be converted into a quick source of energy for the body. Coconut oil has also been associated with numerous health benefits, including enhanced brain function, increased weight loss, and improved levels of good HDL cholesterol.
4. Salmon
For those that eat fish, fatty varieties like salmon are a great option. Salmon is an excellent source of omega-3 fatty acids, a type of heart-healthy fat that plays a key role in heart health and inflammation. Interestingly enough, some research even shows that including salmon in your diet could be tied to a lower risk of heart disease in certain populations.
5. Chia Seeds
Rich in fiber, protein, and a wealth of essential nutrients, chia seeds are well-known for their superfood status. But did you know that chia seeds are also one of the top polyunsaturated fat foods as well? Each serving of chia seeds provides nearly 7 grams of polyunsaturated fatty acids, along with a hearty dose of omega-3s. Studies in both humans and animals show that chia seeds could reduce several risk factors for heart disease and decrease belly fat.
6. Almonds
Almonds are a popular variety of tree nut that boast a pretty impressive nutrient profile. In addition to offering a good amount of fiber, protein, vitamin E, and manganese, each serving is also high in monounsaturated fatty acids. According to one study in 65 people with pre-diabetes, consuming about 2 ounces of almonds per day for 16 weeks led to significant improvements in insulin sensitivity and bad LDL cholesterol levels, both of which are risk factors for heart disease.
Healthy Fat Recipes
There are plenty of simple strategies that you can use to increase your intake of healthy fats. Try sprinkling some nuts or seeds over your next bowl of yogurt, salad, or cereal, add a few slices of avocado to wraps and sandwiches, or top off cooked dishes with a drizzle of oil.
Looking for some other ways to add more healthy fats to your diet? Here are a few easy recipes to help get you going:
- Chocolate Walnut Matcha Cups
- BBQ Cauliflower Tacos with Avocado Cilantro Sauce
- Strawberry Avocado Salad
- Triple Layer Berry Fusion Smoothie
Fats to Avoid
Not all fats are created equal. While there are plenty of beneficial, healthy fats that can easily fit into a balanced diet, there are also several “bad fats” that you may want to limit.
Trans fats, in particular, are a type of fat often found in processed foods. These fats are created through a process known as hydrogenation, which food manufacturers use to improve the texture and shelf-life of products.
Trans fats can negatively impact several aspects of health and have been associated with a number of conditions, including diabetes, obesity, preeclampsia, and even certain types of cancer. Most notably, however, trans fats have been linked to heart disease. In fact, one analysis found that increasing energy intake from trans fats by just 2% was associated with a 23% higher risk of coronary heart disease.
Some of the most common sources of trans fats include:
- Fried foods, including mozzarella sticks, French fries, donuts, etc.
- Baked goods
- Microwave popcorn
- Vegetable shortening
- Frozen pizzas
- Crackers
- Dairy-free coffee creamers
Be sure to check the ingredients labels of your favorite foods carefully to help limit your consumption of trans fats. Ingredients like partially hydrogenated oil generally indicate that a product contains trans fats.
Conclusion
Fat is an important part of a healthy, well-rounded diet. However, not all types of fat are beneficial. While some types of fat can drive up inflammation and cholesterol levels, others can actually help protect against disease.
Including a variety of foods in your diet from this list of healthy fats can help ensure that you’re getting all the nutrients you need. Enjoy as part of a nutritious, well-rounded diet to maximize the potential health benefits.
