Eating the right kind of healthy fats is essential for weight loss, vitality and healthy ageing. If you are like me and work at a desk all day as a health copywriter your brain might function more effectively if your diet contains enough healthy fats. Nearly everyone needs healthy fats. We hear so much about low-fat diets, it is little wonder that some of us have become 'fat-phobic'.
Healthy Fats for Vitality and Healthy Ageing
Our bodies require healthy fats for many health conditions including; lowering inflammation, vitality, brain function, vision, lowering bad cholesterol, lowering blood pressure, coordination, balanced mood.
Enjoy Unsaturated Fats
Monounsaturated – nuts, seeds, avocado, olive oil.
Polyunsaturated – essential fatty acids; omega 3 and omega 6.
Omega-3 - seeds and oil; chia, flax (linseed), hemp, pumpkin, walnut. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) - salmon, mackerel, herring, sardines, anchovies, tuna, marine algae, eggs. Most noteworthy is that the best seed oils for omega-3 fats are chia and flax (linseed).
Omega-6 - seeds and oil of hemp, pumpkin, sunflower, sesame. Walnuts, wheat germ. GLA (gamma-linolenic acid) - evening primrose, borage oil.
Moderate Saturated Fats
Butter, lard, cheese, whole milk, egg yolks, meat.
Probably most margarine's contains these 'hydrogenated polyunsaturated oils'. Avoid roasted and salted nuts, refined oils, deep fried foods, processed foods, browned, burnt or barbecued foods, and hydrogenated fats.
How We Enjoy Healthy Fats In Our Diet
I love making up a jar full of a variety of nuts and seeds. Delicious sprinkled over salads, veggies or as a snack.
Eat wild fish two or three times a week. Mackerel, salmon, sardines and occasionally fresh tuna. However, I do struggle with this one! I find it hard to buy fresh wild fish, so I make sure I increase my intake of chia seeds and take a good quality fish oil supplement.
You will always find homemade salad dressings in our kitchen. I make them with cold-pressed extra virgin olive oil, organic apple cider vinegar, lemon juice, rock salt, cracked black pepper and crushed garlic.
Coconut oil has a higher smoking point than other oils, so great for frying. Try to avoid cooking food in olive oil, as this may damage the nutritional value of the olive oil.
Avocado! Love them! They are such a healthy fat. Healthy fats may be essential building blocks for the brain, and nervous system. They support memory, cognitive function, stress release and a healthy mood. Smashed avocado on toast is a favourite way of enjoying avocados at breakfast. We add avocados to everything. I also love making this delicious homemade avocado dressing. I love adding it to our salads and vegetables.
1 tablespoon lemon juice, apple cider vinegar and dijon mustard
Pinch sea salt and cracked black pepper
Mix together in a food processor; avocado, lemon juice, apple cider vinegar and dijon mustard into a food processor.
Season with a pinch of sea salt, cracked black pepper and Tabasco sauce to give it a bit of kick.
Add a small amount of water to thin to your desired dressing consistency.
I hope this article has clarified which fats are the healthy fats you can enjoy. Is there anything you would like to know more about, regarding healthy fats?