Healthy Fats To Incorporate Into Your Diet

“Eating healthy does not mean you have to give up all of the fat in your diet,” said Kerri Patti-Trepiccione, Catholic Health Clinical Dietitian. “In fact, good fats have numerous health benefits and are necessary for a healthy diet.”

Why is fat necessary in a diet?

Fats are a type of nutrient, just like carbohydrates and protein. They provide the body with fuel in the form of calories. They also help absorb vitamins A, D, E and K. You need a certain amount of fat to stay healthy, but choosing the right kind of fat is important.

What are healthy fats?

There are four main types of fat. Some are healthier than others.

Monounsaturated fats

Monounsaturated fats are healthy or “good” fats. You can find monounsaturated fats in plant foods and oils. They are also a source of vitamin E, an essential antioxidant vitamin.

Polyunsaturated fats

Polyunsaturated fats are “good” fats. You can find polyunsaturated fats in plant and animal foods. Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential acids the body needs for brain function and cell growth. Our bodies do not produce these fatty acids, so we must get them from food.

Saturated fats

Saturated fats are unhealthy or “bad” fats. Whole-milk dairy products and animal fats contain saturated fats, like beef and pork. You can also find saturated fats in fast food and processed food, such as hamburgers and pizza.

Trans fats

Trans fats are “bad” fats. Liquid oils that turn into solid fats called hydrogenated or partially hydrogenated oils, like margarine, are trans fats. Due to the various health risks trans fats can cause, we have replaced them with healthier alternatives in the American diet. However, you can still find trans fats in fried or battered food. Trans fats naturally occur in certain animal foods, such as red meat and dairy.

What are the benefits of healthy fats?

“Healthy fats have several benefits, especially in promoting heart health,” said Patti-Trepiccione.

Benefits of healthy fats include:

• Lowers the risk of heart disease and stroke.
• Lowers the risk of high blood pressure by preventing plaque buildup in the blood vessels.
• Lowers bad cholesterol levels (LDL) and increases good cholesterol levels (HDL). Too much LDL or insufficient HDL cholesterol increases the risk of plaque buildup.
• It does not raise blood sugar and can help stabilize it when eaten in combination with a whole grain carbohydrate and lean protein in non-diabetic or type 2 diabetic individuals.

What are examples of healthy fats?

Most foods contain a combination of all types of fats, but some have higher amounts of healthy fats than others.

Good sources of monounsaturated fats include:

• Avocado
• Canola oil
• Nut butter, including peanut butter and almond butter
• Nuts, including almonds, hazelnuts and pecans
• Olive oil
• Safflower oil
• Seeds, including pumpkin seeds and sesame seeds

Good sources of polyunsaturated fats include:

• Chia seeds
• Fatty fish, such as albacore tuna, mackerel and salmon
• Flax seeds and flax oil
• Sunflower seeds
• Tofu or soybeans
• Walnuts

Eggs are a great source of unsaturated fat and other essential vitamins and minerals. They also are a good source of omega-3 fatty acids, although not as much as fish. However, some eggs are enriched with omega-3s because the chickens that lay them eat a diet that contains flaxseed.

What is the recommended daily amount of fats?

“While no guidelines exist for daily intake of healthy fats, you can start with replacing your saturated fat or trans fat food choices with healthy monounsaturated or polyunsaturated fat foods,” said Patti-Trepiccione. “Remember, all fat is high in calories, even healthy fats, so consume them in smaller portions to maintain a healthy weight.”

The Dietary Guidelines for Americans 2020-2025 recommends limiting total fat to 20% to 35% of total daily calories. Saturated fat should make up less than 10% of total daily calories. It is best to replace saturated with unsaturated fats, particularly polyunsaturated fats.

The American Heart Association recommends limiting saturated fat to 5% to 6% of your daily calories. If you consume an average 2,000-calorie diet, the suggested amount of saturated fat is 13g per day (120 calories per day).

How can I incorporate healthy fats into my diet?

There are a few ways to incorporate more healthy fats into your diet.

• Add avocado to sandwiches or salads
• Bake chia seeds into bread, muffins or homemade granola
• Buy lean meats, like skinless chicken
• Choose eggs enriched with omega-3 fatty acids
• Cook with plant-based oils instead of saturated fats like butter
• Eat two servings of fatty fish, like salmon, per week
• Snack on nuts instead of cookies or candy
• Sprinkle flaxseed on cereal or yogurt
• Use olive oil for salad dressing

“Talk to your primary care physician about finding a registered dietitian who can help you create a healthier diet and set healthy eating goals," said Patti-Trepiccione.