Fats have been demonized for decades, and the low-fat diet trend has been popular for a long time. But there are some fats that you should be including more of in your diet, for the sake of your health.

These fats are called healthy fats, and they are beneficial for a number of reasons.

What are Healthy Fats?

Healthy fats, also known as unsaturated fats, are the good fats that come from foods like nuts, seeds, fish, and avocados.

Unlike saturated fats (found in animal products like meat and dairy) and trans fats (found in processed foods), healthy fats have been shown to have numerous health benefits. The two main types of healthy fats are monounsaturated fats and polyunsaturated fats.

Monounsaturated Fats

Monounsaturated fats are found in foods like olive oil, nuts, and avocados. These types of fats have been linked to a lower risk of heart disease and stroke, as well as a lower risk of developing type 2 diabetes.

They can also help lower bad cholesterol levels (LDL) while increasing good cholesterol levels (HDL).

Polyunsaturated Fats

Polyunsaturated fats are found in foods like fatty fish (salmon, tuna, mackerel), flaxseed, and walnuts. These types of fats are essential for our body and cannot be produced naturally, so we need to get them from our diet.

They are important for brain function, heart health, and reducing inflammation in the body.

Why You Need Healthy Fats in Your Diet

Here are some reasons why you should be including healthy fats in your diet:.

Healthy fats are important for brain function and can improve memory and cognitive function.
They can help reduce inflammation in the body, which is a common factor in many chronic diseases.
Healthy fats can help reduce the risk of heart disease and stroke.
They can improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
Healthy fats can help with weight management, as they keep you feeling fuller for longer.

How to Include More Healthy Fats in Your Diet

If you’re not currently getting enough healthy fats in your diet, here are some ways to incorporate them:.

Add a handful of nuts or seeds to your breakfast, salad, or snack.
Use olive oil or avocado oil for cooking and salad dressings.
Eat fatty fish like salmon or tuna twice a week.
Use avocado as a spread on sandwiches or toast.
Add flaxseed or chia seeds to smoothies or oatmeal.

Conclusion

Healthy fats are an essential part of a healthy diet, and they offer numerous health benefits.

By including more monounsaturated and polyunsaturated fats in your diet, you can improve brain function, reduce inflammation in the body, and reduce the risk of chronic diseases like heart disease and stroke. So don’t be afraid to incorporate more healthy fats into your meals!.