For a long time, fats have been viewed as the enemy of health and weight loss.

However, recent research has shown that incorporating good fats into your diet can improve several aspects of health, such as reducing inflammation, supporting brain function, and aiding in weight loss. But what exactly are good fats, and what are the best sources to include in your meals?.

What are Good Fats?

Fats are essential for the body’s absorption of fat-soluble vitamins (A, D, E, and K) and for energy production.

However, they’re not all created equal, and it’s some that are labeled as “good fats” that have beneficial health effects. Good fats, also known as unsaturated fats, include polyunsaturated and monounsaturated fats. On the other hand, “bad fats” are trans fats and saturated fats, which can raise cholesterol levels, leading to heart diseases.

The Best Sources of Polyunsaturated Fats

Fatty Fish

Fatty fish, such as salmon, sardines, mackerel, and tuna, are excellent sources of omega-3 fatty acids, a type of polyunsaturated fat with several health benefits. Omega-3s can help reduce inflammation, lower blood pressure, and support brain function.

Adding fatty fish to your diet twice or thrice a week can improve heart health and lower triglycerides.

Flaxseeds and Chia Seeds

Flaxseed and chia seeds are a great source of alpha-linolenic acid (ALA), which is the plant-based form of omega-3 fatty acids. These seeds are also filled with fiber, protein, and minerals such as copper, magnesium, and phosphorus.

They can be sprinkled on cereal or yogurt or added to smoothies for a quick and easy way to boost your omega-3 intake.

Walnuts

Walnuts are among the best plant-based sources of omega-3 fatty acids, providing a decent amount of ALA. They are also a good source of manganese, copper, and biotin.

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Eating a handful of walnuts as a snack, or sprinkling them in salads, oatmeal, or yogurt can help boost your omega-3 intake and provide various other nutrients.

The Best Sources of Monounsaturated Fats

Avocado

Avocado is a unique fruit that is teeming with health benefits, thanks to its high monounsaturated fat and fiber content.

Eating avocado can help reduce bad cholesterol levels, lower the risk of heart disease, and increase satiety, reducing the risk of overeating due to hunger. It is incredibly versatile and can be added to a sandwich, salad, or smoothie, or mashed into guacamole for a quick and easy snack or meal enhancer.

Olives and Olive Oil

Olive oil is a staple in the Mediterranean diet, where heart disease rates are significantly lower than other Western countries.

Olive oil is high in monounsaturated fats and antioxidants, and it has been shown to lower inflammation, protect LDL (bad) cholesterol from oxidative damage and reduce blood pressure. Olives can also be a healthy addition to your diet, whether they’re enjoyed as a snack or added to salads or wraps.

Nuts

Nuts, such as almonds, cashews, and peanuts, are a great source of monounsaturated fats, as well as fiber, protein, and various other vitamins and minerals.

While nuts are high in calories, research has shown that they don’t necessarily lead to weight gain when incorporated into a balanced diet. Eating a handful of nuts as a snack or adding them to granola or salads can add a healthy, satisfying crunch to your meals.

In Conclusion

Incorporating good fats into your diet can have a significant impact on your health. Including a variety of these sources in your daily meals can help reduce inflammation, lower cholesterol, and improve brain function.

Remember to focus on whole food sources, such as nuts, avocado, and fatty fish, rather than processed foods containing hydrogenated or partially hydrogenated oils, known as trans fats, which have been shown to increase the risk of heart disease and other health issues. Try to include at least one or two servings of good fats in your meals every day to promote optimal health.