The Skinny on Healthy Fats

The Skinny on Healthy Fats
Presented to you by Jenny Saganski, RD, CNSC – Livingston Branch
Home Solutions Infusion Therapy

While lowering your fat intake is generally good for your health, cutting fat out altogether is not the answer either.  Fat is not essentially bad.  It is when we eat too much of the wrong kinds of fats that we become more prone to develop a whole host of health problems.  The right kinds of fats, like monounsaturated and essential fatty acids, can actually offer us some great health-protective benefits when they are consumed in moderation.

Healthy Fats to Include in your Diet:

Omega-3 Fats: 
Omega-3 fatty acids (also known as essential fatty acids) are a type of polyunsaturated fat that may help to reduce inflammation, lower cholesterol and support heart health.

Foods that contain Omega-3 Fats to include in your diet:

• Fatty Fish such as Salmon, Albacore Tuna, Mackerel, Sardines and Trout
• Canola Oil
• Walnuts
• Flax Seed

Monounsaturated Fats: 
Monounsaturated fats can help to reduce bad cholesterol levels in your blood and lower your risk for heart disease and stroke.

Foods that contain monounsaturated fat to include in your diet:

• Nuts: almonds, cashews and peanuts
• Nut Butters: almond, cashew or peanut butter
• Seeds: sunflower and pumpkin seeds
• Olive Oil and Olives
• Avocados

For good health, you should eat some fats from both the polyunsaturated and monounsaturated foods listed.  Include your favorites from the lists but keep in mind that even “good fat” should be limited to no more than 30 percent of the total calories you eat.