Eating a diet rich in good fats is essential for maintaining overall health and well-being. Good fats, also known as unsaturated fats, can help lower cholesterol, reduce inflammation, and promote heart health. Here are five ways to increase good fats in your diet:
- Include more fatty fish in your diet. Fish such as salmon, tuna, and sardines are high in omega-3 fatty acids, which are known for their anti-inflammatory properties. Aim for at least two servings of fish per week.
- Use olive oil as your primary cooking oil. Olive oil is high in monounsaturated fats, which have been shown to lower cholesterol levels and reduce the risk of heart disease. Use it in place of butter or other saturated fats when cooking or baking.
- Add nuts and seeds to your diet. Nuts and seeds are high in healthy fats, as well as protein and fiber. Some good options include almonds, walnuts, flaxseeds, and chia seeds.
- Use avocados in your cooking. Avocados are high in monounsaturated fats and can be used in a variety of ways, such as in guacamole, on sandwiches, or as a substitute for butter in baking.
- Incorporate more plant-based fats in your diet. Plant-based fats such as coconut oil, avocado oil, and nut oils are rich in healthy fats and can be used for cooking, baking, and as salad dressings.
It’s also important to note that moderation is key when it comes to incorporating good fats in your diet. Despite being healthy, fats are calorie-dense and can contribute to weight gain if consumed in excess. Therefore, it’s recommended to consult with a healthcare professional or a registered dietitian to determine the right amount of good fats that’s appropriate for you.