Foods with healthy fats: Do’s and Don’ts

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As a health coach & personal trainer I love helping people build a more balanced life.

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Are you tired of feeling that fats are the enemy? Well, the good news is I’m here to dive into the world of healthy fats.

In reality, not all fats are created equally. In fact, there are some that are essential for our overall health and well-being.

Unsaturated fats provide many benefits. Such as; reducing the risk of type 2 diabetes, improving heart health, boosting energy levels, and supporting weight management.

Incorporating foods with healthy fats into your diet is essential for overall health and well-being, and it’s time to start enjoying the benefits of these delicious and nutritious foods!


Understanding healthy fats

These are the good guys that you want to keep around, not the villains that so many fad diets tell you they are.

There are different types of fats and these are like the superhero team of the fat world, each with its own unique powers to keep your body healthy and functioning properly.


Monounsaturated fats: Help lower bad cholesterol and reduce the risk of heart disease.

Polyunsaturated fats: Help improve brain function and reduce inflammation.

Omega-3 fatty acids: Are essential for healthy skin, joints, and overall brain function.


almonds in a bowl


Benefits of eating foods with healthy fats

Type 2 diabetes prevention:

Evidence suggests that swapping saturated and trans fats (the bad kind) with healthy fats has benefits to insulin sensitivity, which can help reduce the risk of type 2 diabetes.

Improving heart health:

It’s like giving your heart a big bear hug. They help lower bad cholesterol and reduce the risk of heart disease, making your heart happier and healthier.

Maintaining brain function:

Did you know that healthy fats are like brain food? They help keep your mind sharp and focused, so you can crush your to-do list daily!

Boosting energy levels:

They’re like little energy boosters, giving you the fuel you need to power through your day with ease.

Supporting weight management:

Healthy fats are your secret weapon in the battle against unwanted weight gain. They help you feel full and satisfied, so you’re less likely to reach for unhealthy snacks.

Reducing inflammation:

They’re like the peacekeepers of your body, helping to reduce inflammation and keep you feeling your best.


Our bodies also need fat to be able to make use of a number of vitamins including A, D, E, and K.


Foods rich in healthy fats

  • Avocados: Avocados are like the king of healthy fats. They’re creamy, delicious, and packed with monounsaturated fats that will make your heart and taste buds sing with joy.


  • Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds): Nuts and seeds are like little powerhouses of healthy fats and other essential nutrients. Snack on a handful of almonds, sprinkle some chia seeds on your yogurt or add some flaxseeds to your smoothie for a nutritious boost.


  • Fatty fish: Fatty fish like salmon, mackerel, and sardines, are like the supermodels of the food world, not only are they gorgeous, but they’re also packed with omega-3 fatty acids that are essential for overall health and well-being.


  • Olive oil: Olive oil is like liquid gold for your health. It’s rich in monounsaturated fats and has numerous health benefits, from reducing inflammation to improving heart health.


  • Avocado oil: It contains vitamin E and is a great source of monounsaturated fat.


Incorporating these foods with healthy fats into your diet is like giving your body a big hug and showering it with love and nutrition.


Tips for incorporating them into your diet 

  • Add a small portion of healthy fats to each meal
  • The key to success with healthy fats is to add a small amount to each meal. Think of it like adding a cherry on top of an already delicious sundae – it adds an extra layer of flavor and nutrition.
  • A drizzle of olive oil on your salad, a slice of avocado on your toast, or a handful of nuts as a snack can all make a big difference in your diet.


Using them in cooking

Whether it’s olive oil, coconut oil, or avocado oil, using healthy fats as cooking oils is like a little upgrade to your mealtime routine.

Although when it comes to cooking certain oils are better for certain types of cooking. For example, olive oil is better for low-heat cooking or for drizzling on salads cold. Whereas Avocado oil and Coconut oil are good for high-heat cooking as they’re more stable.

Coconut oil gets a bit of a bad wrap. Because it’s solid at room temperature it is technically a saturated fat. But it does also have some benefits including anti-inflammatory, anti-microbial, and anti-fungal properties. I tend to keep my use of coconut oil to a minimum.


Try new recipes with healthy fats as the main ingredient

If you’re looking for new ways to incorporate healthy fats into your diet, why not try new recipes that feature them as the main ingredient?

From avocado toast to salmon with a side of roasted nuts, there are endless delicious and nutritious ways to add healthy fats to your diet.


Incorporating healthy fats into your diet is like giving your body a big hug and showering it with love and nutrition. By following these tips, you can make the transition to a healthier, happier you.

Remember, not all fats created are equal. So, why not give your body the love and nutrition it deserves by incorporating more foods with the good fats into our diets? 



Further reading

Avocado Ranch Dip


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