How To Add Healthy Fats To Your Diet

Healthy oils are needed to nourish our body and mind.  Have you ever tried a low-fat diet and failed to see the results you wanted?  Low-fat diets are so 1990’s.  Here’s why!  You need a regular intake of healthy fats for your body to perform essential functions.  These functions include; hormone synthesis, brain function, digestion and energy production. No wonder low-fat diets don’t work and make us feel like crap! Especially relevant is not all fats are healthy.  So the trick is, according to myself and health copywriter Nic, only to increase the ones that are beneficial. Let's look at the benefits of eating healthy fats.

Healthy Oils For Our Hair And Skin

So low essential fatty acids (the active ingredients in healthy oils) causes dull hair and dry skin?  Do you want shiny hair and younger looking, moisturised skin? Feed your skin from a nutritious diet.  Skin cells rich in essential fatty acids retain moisture more efficiently and are less prone to dryness and flaking.

Anti-inflammatory Actions

Your body needs healthy oils to reduce inflammation.  Healthy fats can help to regulate a vast range of inflammatory conditions, including eczema, psoriasis, asthma, hay fever and endometriosis.

Healthy Cholesterol Levels

Research has found that healthy fats are needed to balance cholesterol levels and protect the cardiovascular system.

Vitamin Absorption

Vitamins A, E, D and K are all fat soluble. A regular supply of fats is needed in the diet to absorb these vitamins.

Ok, So Which Fats Are The Healthy Oils?

Probably virgin coconut oil is one of the most famous “good fats” around at the moment. Coconut oil is saturated fat, but it is made up of short and medium chain fatty acids, in particular, lauric acid and myristic acid. Lauric acid and myristic acid are responsible for its healthy properties. It’s also really yummy and easy to include in recipes!  Also, enjoy:


Raw nuts

Raw Seeds

Oily fish like salmon and sardines

Flaxseed oil

Extra virgin olive oil

Hemp oil

Inspiration To Get Healthy Fats Into Your Diet

Include coconut oil in your smoothies.  Coconut oil goes perfectly with chocolate, mango and berries.  Yum!

Make bliss balls with coconut oil and keep in the fridge.

Make salad dressings with flaxseed oil – the nutty flavour goes well with lemon juice on green, leafy salads. Alternatively, you could use a good quality extra virgin olive oil.

Create raw desserts.  Most raw, dairy free cheesecakes and slices are made with coconut oil.

Add some flaxseed oil to your freshly squeezed juice – it tastes great stirred into vegetable juices.

Raw nut butter.  Make your own or buy freshly ground from the health food shop. Eat as a spread or try as a dip with celery or apple slices.

Therefore make avocado your new best friend. Use avocado in sandwiches, mix into a dip, smashed avocado with a poached egg.

So say goodbye to low-fat foods, they are high in sugar and overly processed.  Add healthy fats to your diet; they will do wonders for your body.  Author: Jules Galloway is a passionate naturopath, blogger, beginner surfer and recent sea-changer, living just 10 minutes from Byron Bay. She specialises in gluten, dairy and sugar-free living.  Dedicated to helping people make a smooth transition to healthy eating. She holds Raw High Tea events around the country.  Jules has created a successful 12-week program for fatigued women called Shiny Healthy You.