Your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. Bad fats cause weight gain, clogged arteries and an increased risk of certain diseases. Good fats play help you manage your mood, stay on top of your mental game, fight fatigue, and even control your weight.
Good fats
Avocados, olives and olive, rapeseed & sesame oils. Almonds, cashews, hazelnuts, peanuts, pistachios. Anchovies, herring, salmon, mackerel, sardines, trout, halibut. Pine nuts, sesame, sunflower & chai seeds, and walnuts. Seaweed, eggs, flaxseeds, edamame, beans, Brussel sprouts, kale, spinach.
Bad Fats
Fried foods, takeaways, biscuits or cakes. Hard margarines. Processed meats (sausages, ham). Fatty meat. Hard cheeses. Whole milk & cream. Butter, lard.
Tips for adding more healthy fats to your diet
1. Increase vegetables, fruit, nuts, and beans.
2. Two or more weekly servings of oily fish.
3. Moderate amounts of dairy and small amounts of red meat.
4. Replace fried chicken with grilled chicken, swap some red meat with fish, chicken, or beans, or using olive oil rather than butter.
5. Follow a Mediterranean diet
6. Eat omega-3 fats every day.
7. Cook with olive oil. For baking, try canola oil.
8. Eat more avocados (heart- and brain-healthy fats).
9. Add nuts to vegetable dishes, use instead of breadcrumbs on chicken or fish.
10. Dress your own salad. Commercial dressings are high in bad fat or sugars.
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