A guide to healthy fats in our diet
Important sources of healthy fats that are beneficial for you, and why
The quality and type of fat we consume play a big role in our health. There is so much information out there about various benefits of fat, what to consume, and what to avoid, that it tends to get confusing. I want to make it easy for you and name a few sources of fat that are beneficial for you, and why.
Sources of healthy fats
Olive oil
Extra virgin olive oil has a good source of monounsaturated fat and is high in antioxidants like polyphenols and vitamin E. It lowers blood pressure and reduces the risk of cardiovascular events. It is great for dressings and low- or medium-heat cooking. There are few things I look for when buying my olive oil: Italian oil with IGP/DOP/BIO label, ann accurate address, the harvest year is included, and comes in a dark glass bottle.
🥑 Avocado
Good source of monounsaturated fat and can help maintain healthy cholesterol levels.
🥜 Nuts:
Almonds, cashews, pine nuts, tahini, pistachios, walnuts, and hazelnuts are good sources of monounsaturated and polyunsaturated fatty acids, protein, magnesium, and iron. You should aim for the daily serving size to be a small handful.
🥚 Chia seeds, flaxseeds, and eggs:
High in omega-3 fatty acids. Omega-3s help reduces inflammation and supports heart health.
🐟 Wild-caught fish and seafood:
Fatty fish, such as salmon, herring, and mackerel, are good sources of omega-3 fatty acids, which help reduce inflammation. High in protein and a natural dietary source of vitamin D.
I hope this will help you guide you toward healthier fat choices.
Hi! I'm Sara, the founder of Withsara. I have been a fitness group instructor, Barre teacher and Yoga teacher for over 10 years. I am also a certified Nutritional Health Coach from IIN in New York, USA.
After giving birth to my two beautiful daughters, I have had to build up my body twice after my pregnancies. With my experience, I have created a workout that is a great combination of low impact, functional movement, pilates, barre, and yoga. It builds up deep core strength, creates sustainable and lasting change, relieves physical tension and mental stress, and gives you an overall healthier and happier body.
