9 Ways to Get Healthy Fats Into Your Diet

By , Jason V., SparkPeople Contributor
Life is full of ambiguity and challenges. Few challenges in life can be as complex as proper nutrition. Your body is your greatest possession. You owe it to yourself to find out all you can about staying healthy. Most diets imply giving up something. However, the diet we will discuss is about taking advantage of something. You will learn how to take advantage of fats by incorporating healthy fats in your eating habits. By making small changes, lasting results will come.

Don’t Throw Out the Sweets

This sounds counter-productive, but throwing out all the unhealthy food is the first step to failure. Humans have an affinity for sugar, which causes those pesky sugar cravings. When you can’t get to sugar, your body craves the most-caloric foods: fat. If you snack on candy or other concentrated sweets now and then, it’s okay. Just limit yourself to one or two high-sugar items a week.

Don't Go Fat-Free

Your body needs fat to survive. Fats are used by the body in many different chemical processes, which are required to survive. For example, your skin contains fats to help prevent bacteria and elements from entering the body.  

Reduce Saturated Fats

Saturated fats are those that are solid at room temperature, as well as a few tropical oils. When you cook, use fats that exist as a liquid at room temperature. This includes olive, vegetable, canola, and peanut oil. These make excellent bases for creating a home-made dressing, which can be used on salads, breads, pasta, or anything else you eat.

Snack on Nuts

Nuts are rich in Omega-3 Fatty Acids, which promote heart health. Nuts contain huge amounts of proteins as well. This gives your body a source of energy without the high caloric values of common snacks. However, avoid purchasing nuts processed with additives, such as salt, sugars, or even electrolytes.

Have Fish Once a Week

Fish contains high levels of beneficial Omega-3s and other healthy fats. Furthermore, the Omage-3s reduce low-density lipids and triglycerides—bad forms of cholesterol. Some fish lack high values of these nutrients, so stick to Salmon, Tuna, Herring, Mackerel, and Lake Trout. Also, do not deep fry your fish. What’s the point of eating healthier foods if it’s swimming in pure fat?

Travel South of the Border

Mexican food contains many antioxidants in addition to being lower in unhealthy fats. Avocados, pinto beans, and fresh fruit and vegetables all promote healthy fats in your body. You can even purchase avocado oil for much of your cooking.

Make Specialty Butters

When you use butter for your food, you are actually using an unhealthy fat. However, you can reduce the amount of unhealthy fat by making home-made specialty butters. Take a typical stick of butter, add some seasonings to it, and let it set in the fridge for a few days. The flavor imparted in the butter will be pronounced, which results in using less butter for your foods.

Ditch Boxed Food

Processed foods contain an extraordinary amount of substitutes, fats, and preservatives. These substances encourage and reinforce cravings for unhealthy foods. When you shop for food, avoid going down the center aisles of the store. Fresh food is kept on the store’s perimeter for freshness, and fresh food has more healthy fats than processed items.

Eat  Your Eggs

You have heard of the dangers of egg yolks for cholesterol. However, whole eggs are very beneficial when eaten whole and in moderation. Try to limit yourself to less than six eggs per week. This will actually give you some of the healthy fats from the eggs without worrying about the excess cholesterol caused by overindulgence.

With the above steps in mind, you can incorporate more healthy fats into your diet. Don't feel like you have to use all of these tips at once--start with slow changes to allow for natural integration of healthy fats into your diet.

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Comments

KHALIA2 6/24/2019
Great ideas that all of us should know. Thanks! Report
BONNIE1552 4/5/2019
Thanks. Report
NELLJONES 2/24/2019
Great ideas. Report
RO2BENT 2/24/2019
Nuts, beans, avocado, favs Report
MSROZZIE 2/20/2019
Good read. Good need-to-know information! Report
thank you Report
I disagree with butter being an unhealthy fat. It is a natural food and has been eaten for centuries. It is when you combine it with unhealthy carbs that it can create a problem. Eat your veggies and whole grains! Report
Such a love/hate relationship with fats! BUT we do need the healthy fats to facilitate carbohydrate metabolism! Love olive oil, salmon, eggs. Don't use butter a lot, but if a recipe calls for butter I don't substitute (unless I know that olive oil will work). Report
Love this article! I would add about the butters: whenever possible choose Ghee Butter where the casein proteins have been removed. Still tastes like butter, and it's so much better for you. Report
Healthy fats are very important. Report