Foods Packed with Healthy Fats for Every Nutrition Plan
Published: March 6, 2023
Updated: April 17, 2023
Have you ever felt perplexed by the conflicting information surrounding nutrition and weight loss? One moment, it appears that fats have been demonized as unhealthy; the next minute they’re being celebrated as a crucial source of energy and essential nutrients. The good news is there is hope for healthy eating by choosing healthful sources of dietary fats— the key may just lie in your grocery cart! Read ahead to learn about foods packed with healthier protocols for every nutrition plan.
What Are Healthy Fats and Why Should They Be Incorporated Into Your Diet?
There are three main types of fat: saturated fats, unsaturated fats and trans fats. Saturated fats are found in animal products like cheese, cream, red meat and baked goods. Trans fats are used to prevent oil from going bad, so they are found in many fried foods, baked goods and in dairy products in small amounts. You can tell if a food has trans fat if the ingredients contain partially hydrogenated oil. Researchers say it is best to avoid trans fat entirely, and reduce our intake of saturated fats and replace them with healthy, unsaturated fats.1,2,3
Healthy fats, or unsaturated fats, are essential for our bodies to function effectively and stay healthy. For example, omega-3s have been associated with decreased risk of heart disease and reduced inflammation.4,5 Unsaturated fats are found in olive, peanut and canola oils, avocados, nuts and seeds, fish and soybeans.1
What are dietary fats?
Fat is a type of macronutrient like protein and carbohydrates. You need fat to help absorb some vitamins, cushion organs, maintain hormonal balance and keep your heart healthy.6 From childhood, many people have learned that eating fat increases waist size. It is true that fats contain more than twice as many calories per gram as carbohydrates and protein. It can be easy to eat too many calories with a high fat meal. However, fat has many benefits as well; it really depends on the type of fat. Saturated or trans fats are linked to increased health risks.1-3 But unsaturated fats such as omega-3 have opposite effects.4-6
Dietary fats are important for reducing cholesterol.7 Cholesterol consists of fats that your body needs for normal functioning, like making hormones and vitamin D. Obviously not all cholesterol is bad – for example, high levels of HDL cholesterol is beneficial for health. However, high LDL cholesterol has been associated with increased risk of heart disease.8 Interestingly, the cholesterol we eat doesn’t necessarily raise our blood cholesterol (a good thing for egg lovers!). Researchers have found that saturated fat and sugar intake has a bigger influence on our LDL cholesterol and triglycerides.9
Trans Fats
Trans fats have detrimental effects on our health. They are formed by chemically changing the structure of unsaturated fats to make them saturated. This process is called partial hydrogenation and helps extend the shelf life of fats in food and increase the heating temperature of frying oils. To reduce trans fats in your diet, reduce intake of highly processed foods with a long list of ingredients and additives. Partially hydrogenated oil, fried foods, processed meats or snack foods like chips or cookies have an extremely high amount of trans fat and should be avoided as much as possible.2
Saturated Fats
Chemically speaking, saturated fat has no double bonds and is a straight chain molecule. Because of this chemical structure, saturated fats are normally solid at room temperature. There has been mixed research on saturated fats – some studies link them to increased LDL cholesterol and risk of heart disease, while others haven’t found a strong enough association. In general, the American Heart Association still recommends limiting your daily saturated fat intake to only 5-6% of your overall calorie intake.11
One form of saturated fat, MCT oil (or medium chain triglycerides), are thought to benefit health. These are typically derived from coconut oil, and may be associated with increased feelings of fullness, lower body weight, improvements in health conditions like epilepsy and Alzheimer’s, and provide a quicker source of energy than unsaturated fats.12-15
Unsaturated Fats
Unsaturated fat is an important part of a healthy diet. Unsaturated fats contain at least one double bond, and are liquid at room temperature. There are two types of unsaturated fats: monounsaturated (1 double bond) and polyunsaturated (more than one double bond). Unsaturated fat can help improve glucose metabolism, insulin sensitivity, and cardiovascular function. As mentioned above, they can reduce LDL cholesterol (bad cholesterol) and blood glucose.1,3 These three fats can be helpful in fighting inflammation and other problems like arthritis. Omega-3 fatty acids are considered essential because the body cannot generate them, so we need to consume them in our diet.
Nuts & Seeds – The Hit of Healthy Fats to Add to Smoothies
When it comes to optimizing a nutrition plan, flavorful fats should not be overlooked – especially monounsaturated and polyunsaturated sources like nuts and seeds.6 Nuts, seeds and their derived oils offer an array of mono- and polyunsaturated fats. From sunflower, sesame and chia seeds to pecans, macadamia and nuts of all kinds, these powerhouse foods are packed with healthy monounsaturated and polyunsaturated fats sure to satisfy without the adverse effects trans fat has on the body’s metabolic system. Adding nuts and seeds to smoothies or salads is a great way to take advantage of their mix of monounsaturated and polyunsaturated healthy fats for optimal wellness.
Avocados – Use it as a Topping or Throw it into Salads
Avocados are in the spotlight these days, and for good reason! They are packed with healthy polyunsaturated fats, oleic acid and essential fatty acids important for overall health.16 Not only can you use it as a topping on meals when trying to keep your food intake healthy, but you can also throw it into salads or smoothies for a healthy twist. This superfood packs a punch of healthy dietary fats that supports healthy digestion and helps you feel fuller for longer periods of time. Make sure to include avocados for its beneficial heart healthy fat content when building your nutrition plan!
Fish – A High Source Of Omega-3 Fatty Acids
Fish is one of the heart healthy foods that has been overlooked in many low fat diets. However, they are rich in omega-3 fatty acids. The American Heart Association recommends eating a 3 oz serving of fatty fish 2 times per week.17 Fatty fish includes salmon, anchovies, bluefin tuna, sardines, and black cod.
Olives – Add Some Variety To Your Plate
Olives and olive oil are high in monounsaturated fats.18 Enjoy cooking with olive oil, drizzling over salad or snacking on olives as part of a heart-healthy diet.
Coconut Oil – A Versatile Cooking Option for All Diets
Coconut oil is a great source of MCTs. While consuming high fat foods in large amounts can lead to heart disease, incorporating small amounts of coconut oil into a low-fat diet may be beneficial. As a versatile cooking option, coconut oil not only adds flavor to any dish but also offers the health benefits of MCTs, such as potential weight loss, decreased hunger and managing certain health conditions.12-15
In summary, fat is essential but make sure you are choosing the healthiest types
The healthy fats highlighted in this blog post serve as the building blocks for a balanced diet that can benefit your long-term health. From nuts and seeds to olives, fish and coconut oil – there are plenty of sources of healthy fats that you can incorporate into your meals. Through understanding the importance of healthy fats, we arm ourselves with knowledge necessary to achieve the right nutrient balance in our bodies. All in all, allowing us to maintain optimal longevity, well-being and happiness!
Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!
References
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2. Marchand V. Trans fats: What physicians should know. Paediatr Child Health. 2010;15(6):373-378. doi:10.1093/pch/15.6.373
3. Dietary fat and disease. The Nutrition Source. Published June 9, 2014. Accessed April 17, 2023. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/dietary-fat-and-disease/
4. 7 things to know about omega-3 fatty acids. NCCIH. Accessed April 17, 2023. https://www.nccih.nih.gov/health/tips/things-to-know-about-omega-fatty-acids
5. Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002;21(6):495-505. doi:10.1080/07315724.2002.10719248
6. Dietary fats. www.heart.org. Accessed April 17, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
7. Morton AM, Furtado JD, Mendivil CO, Sacks FM. Dietary unsaturated fat increases HDL metabolic pathways involving apoE favorable to reverse cholesterol transport. JCI Insight. 2019;4(7). doi:10.1172/jci.insight.124620
8. Centers for Disease Control. LDL and HDL cholesterol and triglycerides. Centers for Disease Control and Prevention. Published December 14, 2022. Accessed April 17, 2023. https://www.cdc.gov/cholesterol/ldl_hdl.htm
9. Fernandez ML, Murillo AG. Is there a correlation between dietary and blood cholesterol? Evidence from epidemiological data and clinical interventions. Nutrients. 2022;14(10). doi:10.3390/nu14102168
10. Cholesterol. The Nutrition Source. Published June 9, 2014. Accessed April 17, 2023. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/cholesterol/
11. Saturated fat. www.heart.org. Accessed April 17, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
12. St-Onge MP, Jones PJH. Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue. Int J Obes Relat Metab Disord. 2003;27(12):1565-1571. doi:10.1038/sj.ijo.0802467
13. St-Onge MP, Mayrsohn B, O’Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. Eur J Clin Nutr. 2014;68(10):1134-1140. doi:10.1038/ejcn.2014.145
14. Reger MA, Henderson ST, Hale C, et al. Effects of beta-hydroxybutyrate on cognition in memory-impaired adults. Neurobiol Aging. 2004;25(3):311-314. doi:10.1016/S0197-4580(03)00087-3
15. Chang P, Terbach N, Plant N, Chen PE, Walker MC, Williams RSB. Seizure control by ketogenic diet-associated medium chain fatty acids. Neuropharmacology. 2013;69:105-114. doi:10.1016/j.neuropharm.2012.11.004
16. United States Department of Agriculture. Avocados, raw, all commercial varieties. FoodData central. Published April 1, 2019. Accessed April 17, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
17. Fish and omega-3 fatty acids. www.heart.org. Accessed April 17, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
18. Monounsaturated fat. www.heart.org. Accessed April 17, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats