High-fat foods can increase the nutritional value of your meals when you emphasize fats that help you control your cholesterol levels and prevent chronic disease. Dietary fats support the functions of your brain, nerves, lungs and immune system, as well as helping your body digest certain nutrients and providing insulation for your vital organs. With 9 calories per gram, fat is a highly concentrated source of energy, so you must limit your intake of high-fat foods to maintain a healthy weight.
Step 1
Reduce your intake of foods high in saturated fats. Saturated fats are found primarily in animal-based foods, such as red meat, poultry skin, full-fat milk, cheese, butter and eggs. These fats are solid, or almost solid, at room temperature, and they are a primary cause of high cholesterol. High levels of low-density lipoprotein, or "bad" cholesterol, may increase your risk of heart disease.
Step 2
Reduce your intake of foods high in trans fats. Trans fats are found in margarine, hydrogenated vegetable oils and commercially processed foods, such as cookies or snack chips. Fast foods fried in hydrogenated vegetable oils are also high in trans fats. Trans fats increase the amount of low-density lipoprotein in your bloodstream, while decreasing the amount of high-density lipoprotein, or "good" cholesterol. A diet high in trans fats can lead to hardened arteries, which restrict blood flow to your heart and brain.
Step 3
Replace saturated and trans fats with foods that are high in monounsaturated or polyunsaturated fats. Avocados, nuts, pumpkin or sunflower seeds, olives and olive oil and canola oil are rich in monounsaturated and polyunsaturated fats. These essential fatty acids are liquid at room temperature and may protect the health of your heart by lowering your cholesterol levels. To avoid increasing your caloric intake, substitute these foods for saturated and trans fats rather than simply adding them to your diet.
Step 4
Increase your intake of foods that are high in omega-3 fatty acids. Found in walnuts, flaxseed oil, fish and other seafood, omega-3 fatty acids lower the amount of triglycerides in your bloodstream. This family of polyunsaturated fats may help you avoid heart disease, stroke, rheumatoid arthritis and other chronic diseases. Eat fish at least twice a week -- especially fatty fish, such as salmon, herring or trout -- to reap the benefits of these heart-healthy fatty acids.
Step 5
Limit your daily consumption of fats to avoid weight gain. Limit your consumption of all fats to 25 to 35 percent of your total calories, recommends the American Heart Association. You should get no more than 7 percent of your daily calories from saturated fats, and no more than 1 percent from trans fats.
Tips and Warnings
- When you add monounsaturated and polyunsaturated fats to your diet, you are also increasing your intake of vitamins, minerals and fiber. Avocados are rich in folate, vitamins C and E and potassium. Nuts and seeds provide protein, vitamin E, potassium, zinc and other essential nutrients. Salmon -- especially canned salmon with softened bones -- provides calcium and vitamin D.
- Consult your health-care provider to determine the amount of fat you need based on your age, gender and activity level.
References
- American Heart Association: Know Your Fats; Jan. 20, 2011
- Harvard School of Public Health: Omega-3 Fatty Acids -- An Essential Contribution. What Should Your Eat? -- The Nutrition Source
- Helpguide.org: Healthy Dietary Fats: The Truth About Fat, Nutrition and Cholesterol
- MedlinePlus: Fat
- American Dietetic Association: The Surprising Avocado
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