Healthy Fats

We’ve been conditioned through nutrition policy and marketing that fat is bad. However, fat is an essential macronutrient, and when it comes to weight management, we need fat to burn fat. 

Not all fats are equal though, the key is consuming the good, healthy fats and eliminating the bad fats.

Kinds of Fat

There are different kinds of fats, there are unsaturated fats, saturated fats and trans fats.

The kinds of fat that are considered good or healthy fats are unsaturated which include monounsaturated and polyunsaturated fats. Both have the ability to lower low-density lipoproteins (LDL), which is considered the ‘bad’ cholesterol. Monounsaturated fats such as olive oil and polyunsaturated fats such as salmon lower LDL cholesterol.

The fats that are considered bad are saturated fats which are typically present in animal products and include beef, pork, and full-fat dairy products such as butter or cheese.

However, saturated fats are not all that bad. Previously it was thought that reducing saturated fat would improve cardiovascular health, although researchers conducted a meta-analysis and concluded “that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary heart disease or cardiovascular disease.” Despite the findings of this study, the American Heart Association recommends consuming predominantly unsaturated fats from sources such as avocado or olive oil, instead of saturated fats from sources such as red meat or full-fat dairy products. 

Trans fats are also considered bad, these fats are present in commercially manufactured foods which contain hydrogenated oils or shortening. Steer clear of food products that contain hydrogenated oils or processed polyunsaturated oils. Studies have suggested that trans fats could increase the risk of type 2 diabetes in women, and one study showed that by replacing 2% of trans fats with polyunsaturated fats, diabetic women reduced their risk of diabetes by 40%.   

Make it a goal to consume monounsaturated or polyunsaturated fats in your diet. Monounsaturated fats provide many health benefits, the dietary sources of monounsaturated fats include macadamia nuts, avocado, extra-virgin olive oil and wild-caught salmon.

Polyunsaturated fats are essential, yet our body does not produce them, so we need to get them from our diet. Polyunsaturated fats include omega-3 and omega-6 fats, of which omega-3 fats include EPA and DHA and are predominantly found in fish including salmon and sardines. Omega-3 fatty acids possess anti-inflammatory properties which offer immense benefits including reducing the risk of cardiovascular disease, some cancer, dementia and Alzheimer’s.

Monounsaturated Fats & Weight Management 

Interestingly, one study found that diets rich in monounsaturated fats do not increase weight gain amongst diabetic patients – provided that food intake is controlled. The researchers concluded that monounsaturated fat is beneficial for diabetic patients trying to maintain or lose weight. This is due to the fact that omega-3 fats improve insulin sensitivity which is the hormone responsible for fat storage.

High Fat Diets & Training

Besides the health benefits they provide, another reason to prioritize healthy fats is how they benefit fat burning and training performance. Both at rest and in the midst of exercise, high fat diets increase the potential to burn fat because they increase beta-oxidation potential. Endurance training coupled with a high fat diet promotes fat burning and provides performance enhancement capabilities.

Dietary Sources of Healthy Fats 

–   Avocados

–   Extra Virgin Olive Oil

–   Nuts

–   Seeds

–   Eggs

–   Fatty Fish

–   Fish Oil

Avocados

Avocados are rich in monounsaturated fats, protein, and have more potassium ounce for ounce than bananas. The predominant monounsaturated fat in avocados is oleic acid which provides a multitude of health benefits. Avocados help to increase the absorption of fat-soluble vitamins which include vitamin A, D, K and E. Vitamin E is a potent antioxidant which protects cognitive function by reducing age-related decline including memory and protecting your cells from damage due to sun overexposure. Avocados also have vitamin C which is a key player in the production of collagen to keep youthful-looking skin that is tight and wrinkle free. They are also full of B vitamins including thiamine, riboflavin, and niacin which combat inflammation. Additionally, they contain the antioxidants lutein and zeaxanthin which reduce the risk of age-related macular degeneration – the leading cause of blindness in older adults.

Despite their fat content, consuming avocados is effective for weight management. Avocados may reduce overeating because their high fiber content makes you feel full. A 2013 study showed that people who ate avocados reduced risk of metabolic syndrome, reduced body weight and had smaller waists than those who did not. Avocados also have mannoheptulose which blunts the release of insulin, promoting weight management.   

When choosing avocados, you don’t necessarily have to buy organic because the skin protects the avocado from harmful substances. The time to buy organic fruits and vegetables is when you do eat the skin, or the peel. Avocados are extremely versatile, add them to a salad or a smoothie, substitute a creamy pasta sauce, make guacamole or spread them on toast.

Extra Virgin Olive Oil

Many studies have demonstrated that diets full of monounsaturated fatty acids – primarily derived from olive oil – provide many benefits.

The benefits begin with beauty and youthfulness. Extra virgin olive oil is packed full of monounsaturated fat which has been shown to increase tightness of the skin. Olive oil has even been shown to be an effective weight management tool. One study showed that an olive oil rich diet promoted weight loss more than a low-fat diet. 

Similarly to avocadoes, the main monounsaturated fatty acid found in olive oil is oleic acid which provides protective effects against breast cancer. It’s also rich in phytochemicals which can combat cancer and many studies have shown that consuming more EVOO reduces the risk of heart disease. The antioxidants found in EVOO can also reduce inflammation and combat free radicals to maintain healthy cells.

Always choose extra virgin when it comes to olive oil because it is the least processed and contains more nutrients than refined or virgin olive oil. Buy olive oil in a dark bottle and store it in a cool, dark place away from sunlight. Use olive oil as the centenarians of the Blue Zones do by smothering it on your salads and vegetables.

 Nuts

People tend to shy away from nuts and seeds because they are high in fat, however, they are a healthy source of fat. They additionally provide protein, fiber and vitamins and minerals. The predominant fat found in nuts is monounsaturated fat in addition to polyunsaturated omega-6 and omega-3 fats. One meta-analysis showed that compared to other diets, diets full of nuts do not increase waist circumference or body weight significantly.

Almonds

Almonds are a significant source of monounsaturated fatty acids while providing a protein punch. Almonds are very nutrient-dense, they contain 45% of your daily value of vitamin E, in addition to manganese, magnesium, copper, phosphorus and riboflavin. 

Since they are rich in protein and fiber, they increase satiety which could be the reason they have been shown to promote weight loss. One study compared the difference between consuming almonds on a low-calorie diet versus a carbohydrate-based low-calorie diet and found that consistent intake of almonds does not cause weight gain. They found that including almonds on a low-calorie diet promoted weight loss compared with a carbohydrate-based low-calorie diet.

Walnuts

Walnuts make the top of the nut list for good reason. Walnuts are rich in the essential fatty acid omega-3, protein and are associated with brain health because they’ve been shown to boost cognitive function and memory. Habitual consumption of walnuts additionally has protective cognitive benefits because they have been shown to reduce the risk of Alzheimer’s and dementia.

Walnuts additionally can provide beneficial outcomes for weight management, reduce diabetes, inflammation and the risk of cancer.

Pecans

Pecans are full of monounsaturated and polyunsaturated fats, fiber and magnesium. Pecans are also rich in vitamin E, and are known as an antioxidant powerhouse because they eliminate the damaging effects of free radicals to your cells.

Pistachios

Pistachios are a great source of fats, protein, fiber and 2 ounces contain more potassium than a large banana. They also contain manganese, phosphorus, copper, vitamin B6 and are rich in antioxidants. 

One study compared the difference of weight loss between consuming equal calories of pistachios and pretzels. The researchers concluded that for people trying to lose weight, there is no reason to worry that pistachios – as a portion-controlled snack – will increase weight gain. 

Brazil Nuts

Brazil nuts are rich polyunsaturated fatty acids, magnesium, copper, zinc, vitamin E and are particularly packed with selenium which combats inflammation and possesses anticancer properties.

Macadamia Nuts

Macadamia nuts pack a punch when it comes to monounsaturated fats – of the 75% fat they contain, 80% is monounsaturated. They additionally contain fiber, vitamins and minerals.

Hemp Hearts

Hemp hearts, otherwise known as hemp seeds, are technically considered a nut and they deserve recognition for their nutritious content. Over 30% of hemp hearts are fat, rich in omega-6 and omega-3 fatty acids.  Hemp seeds also are a high-quality complete protein because they contain all essential amino acids.

Seeds

Pumpkin Seeds

Pumpkin seeds are full of fat, protein, vitamins and minerals. They are rich in magnesium which is an essential mineral that the majority of the population is deficient in. Magnesium supports heart health, helps with muscle recovery and improves sleep. Additionally, pumpkin seeds are rich in zinc, ¼ cup of pumpkin seeds have 40% of your daily value of zinc, which supports immune function and protein synthesis.

Sunflower Seeds

Sunflower seeds are similarly full of healthy fats, protein, vitamins and minerals. A 1 ounce serving contains 49% of your daily value of vitamin E. Vitamin E is a fat-soluble antioxidant that combats against the production of free radicals to diminish the damaging effects to your cells. Since vitamin E protects our cells from free radical damage it is purported to have anti-aging benefits.

Chia Seeds

For their size, chia seeds are nutrient dense. A 1 ounce serving of chia seeds has 4.9 g of omega-3 fats, 4 g of protein and has 10 g of fiber. Due to their high protein, fat and fiber content chia seeds are known to reduce appetite.

Seeds can be sprinkled over top of oatmeal, granola or sales and even added to smoothies. You can also make trail mix or homemade nutrient packed protein bars.

Eggs

As a health food, eggs have been a hot topic of debate, because the yolks are full of cholesterol and fat. However, recent research shows that healthy individuals do not increase their risk of developing heart disease by increasing cholesterol intake and do in fact reap the benefits of including eggs in their diet.

Eggs are packed with fat, protein, vitamins and minerals and offer more nutrients per calorie than most foods. Not only are eggs full of good fat, they also provide a complete protein with all nine essential amino acids. They are packed with selenium, phosphorus, choline, vitamin B12 and many antioxidants to maintain cellular health and longevity.

Despite their high content of fat, studies have shown that choosing protein rich eggs increases satiety and is a better option over carbohydrates to promote weight loss. One randomized controlled trial showed that those who ate an egg breakfast compared to an equal calorie bagel breakfast significantly reduced food consumption because the egg breakfast increased satiety.

Choose omega 3 enriched eggs or eggs that are pasteurized. There are plenty of healthy ways to make eggs – yet poached and boiled are likely the healthiest way to prepare eggs because they retain the most nutrients.

Omega-3 Fatty Acid Rich Fish 

Fatty fish derives its name from being rich in omega-3 fatty acids, these fish include mackerel, herring, tuna, trout, cod liver, sardines and salmon. Fish contain high-quality protein and many beneficial nutrients. Some studies have shown that omega-3 fatty acid consumption from fish improves depression symptoms and reduces the risk of cardiovascular disease. One study showed that eating fish at a minimum of once a week significantly lowered risk of dementia.

Salmon is low in saturated fat, high in protein and is full of vitamins and minerals. Salmon packs a punch of vitamin B12 (200% daily value), potassium, iron and vitamin D, yet it’s most beneficial component for health is the omega-3s.

As with all animal products, you want to choose products that were naturally raised. Choose wild-caught fish. To prepare fish, dry cooking such as grilling, broiling, roasting, poaching or air frying is best to retain nutrients.

Fish Oil 

Fish oil supplements are very popular to receive the beneficial omega-3 fatty acids you find in fish. Fish oil contains both EPA and DHA which provide immense benefits. Fish oil supplements containing high amounts of EPA have been shown to reduce a marker of inflammation by 14%, in addition to reducing anxiety by 20%.

One of the best fish oil supplements to take is Alaskan flash frozen fish oil, or cod fish liver oil since it contains high amounts of omega-3 fatty acids and vitamin D.

To feel satiated, include the right fats in your diet including nuts, seeds, nut butters, avocados, eggs, fatty fish and extra virgin olive oil. Avoid a diet predominantly composed of saturated fats and eliminate anything containing artificial trans fats such as hydrogenated oils. These trans fats are typically used in deep-frying fast food including fries, calamari, or tempura. Additionally, check the nutrition label for partially hydrogenated oils, these can include breakfast cereals, microwave popcorn, crackers, chips, doughnuts, and other snack foods.

The bottom line is to prioritize foods rich in polyunsaturated and monounsaturated fats. Remember that certain healthy fats – the fat-soluble kind – provide that added benefit of helping our bodies to absorb the nutrients from particular foods. If you eat a spinach salad with olive oil and avocado, your body will absorb the nutritious content from the spinach that much more including the vitamin C, vitamin K, and carotenoids.