Hi friends! I am super excited to finally link up with Lisa for Fit Tip Tuesday. Today I want to talk about adding healthy fats to your diet. It is something that I am focussing on and it is definitely important.
Fats are a critical part of our diet. Our bodies need fat for optimal function. They are important for our heart health; they help make hormones, maintain our menstrual cycle and fat produce strong hair, skin and nails. [Source] Fat also helps us to feel full and contrary to the belief about fat the right kind of fat actually help us to stay lean!
Healthy fats are widely accepted as monounsaturated fats and polyunsaturated fats. I also believe that real food saturated fats (like coconut, grass-fed butter and ghee) are beneficial and can be part of a healthy diet.
Avocado, coconut oil, nuts, hemp seeds, tuna and salmon are some of my favorite fatty foods – here’s how you can add them to your diet.
1. Avocado: Avocados are rich in monounsaturated (healthy) fat that is easily burned for energy. Avocados also provide essential health-boosting nutrients, like: fiber, potassium, vitamin E, B-vitamins and folic acid. [Source]
I love having avocado with an omelette in the morning or spreading it on toast. It is also a great alternative to mayonnaise in making egg or tuna salad.
2. Coconut and coconut oil: Coconut is delicious and can be used as a flour or in shavings. Coconut oil is a wonderful oil to cook with and it can be heated to fairly high temperatures. Nearly 50 percent of the fat in coconut oil is of a type rarely found in nature called lauric acid, which has unique health promoting properties. Coconut oil has be shown to improve your heart health, boost your thyroid, increase your metabolism and support your immune system [Source].
Try roasting vegetables in coconut oil (like my sweet potato fries) or spreading it on toast. Feeling adventurous? Coconut oil is awesome for taking off eye make-up. Not so adventurous? You can always make this egg & banana pancake (with coconut flour!)
3. Nuts and nut butter: Walnuts are a good source of plant-based omega-3 fatty acids and antioxidants. Almonds are also rich in antioxidants including phenols, flavonoids, and phenolic acids. Other nuts like macadamia nuts, brazil nuts and pecans are good sources of healthy fat as well. [Source]
I like to top hot cereal with walnuts and I snack on almonds almost daily. Nut butter is delicious in oatmeal, on toast, on bananas/apples or just by the spoonful!
4. Hemp seeds: Hemp seeds are a delicious source of omega-3 & 6 essential fatty acids. Our bodies do not produce essential fatty acids therefore we need to obtain them through food or other supplements [Source]. Hemp seeds add a nutty, crunch to foods. I like to sprinkle them on my salads (like my tuna salad) or on oatmeal.
5. Fatty fish: tuna & salmon: Fatty fish like albacore tuna and salmon contain omega-3s, which fight inflammation, help control blood clotting and lower blood pressure and triglycerides. [Source] I love smoked salmon but you don’t have to break the bank, canned Alaskan salmon is also a great option.
Some other great sources of healthy fat are olive oil, chia seeds and flax seeds.
Want more info on healthy fats? Check out this video and article.
Questions of the day…
How do you add healthy fats to your diet?