If you lead a hectic lifestyle, it’s all too easy to reach for whatever is in your pantry without even thinking about its nutritional content. With so much going on, many simply don’t have the time to micro-analyse their nutrient intake, especially when you bring fats into the equation, however, fats are one of the most fascinating macromolecules.
Many people don’t realise that while there is a bad type of fat, there’s a good one too such as unsaturated fat. What many people don’t understand is that fats aren’t created equally. There are three types you should know, which are saturated, unsaturated, and trans-fat. Out of these three types, it’s important to stay clear of trans fat as it can lower good cholesterol and increase bad cholesterol. If you aren’t sure whether you’re consuming enough healthy fats, here is a guide on how to get more healthy fats in your diet.
Eat Healthy High-Fat Foods
There are plenty of tasty, healthy high-fat foods that you can incorporate in your diet. You could try adding olives, avocados, and nuts in small amounts in your salads, sauces, and dips. Other popular high-fat foods include hummus, flax seeds, dark chocolate, and full-fat Greek yogurt.
Use Oil-Based Dressings
If you’re bored of the standard salad, why not switch things up a bit? Instead of sticking to the same mundane meal, adding an oil-based dressing can make the world of difference, giving you something new and tasty to try out. If you aren’t sure where to begin, you should start with virgin olive oil, which can be mixed up with other ingredients such as mustard, mayonnaise, and balsamic vinegar.
Incorporate Omega-3 Fat Each Day
One type of fat that you do not want to cut back on is Omega-3 fatty acid. There are lots of benefits that this fat can bring, such as lowering triglyceride levels and providing pain relief from conditions like arthritis. Omega-3 fat can also improve symptoms of depression. One of the best sources of omega-3 is fatty fish such as salmon. While you don’t have to consume fish each day, there are fish oil supplements that you can take to add omega-3 to your dishes.
Blend Butter into Your Coffee
If you need a cup of coffee to get your day off to a good start, adding fat to your cup can be a great place to start. Fat coffee (otherwise known as butter coffee) has become incredibly trendy in recent times, especially when you factor in all its claimed benefits, particularly for those who want to lose weight. The fat content found in the coffee can help to promote ketosis, which is believed to help suppress appetite.
Use Healthier Kitchen Oils
Using healthier kitchen oils like olive oil is one of the easiest ways to get more healthy fats in your diet. Oleic acid (found in olive oil) is said to reduce inflammation and it has a range of beneficial effects on genes that link with cancer. With all the benefits involved, it’s easy to see why so many people include it in their diets, such as the Mediterranean diet. It’s best to avoid vegetable oil. Vegetable oils are oil extracted from seeds, with many arguing that adding vegetable oil to your plate can be doing your body far more harm than good.
Incorporating healthy fats into your diet can be hugely beneficial. Whether it be eating healthy high-fat foods such as hummus and flax seeds, incorporating omega-3 fat into your diet, blending butter into your coffee, or sticking to olive oil over vegetable oil, getting more healthy fats in your diet can bring a range of health benefits.