Fat is usually the first thing to go when it comes to making dietary changes. It is true that fat is calorie dense, but it should not be avoided altogether. The truth is, there are bad fats and healthy fats. Including healthy fats in your diet can actually be advantageous.
Healthy Fats
Healthy fats are categorized as either monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA). Both types of fats stay liquid at room temperature, and they have specific functions in the body. According to the Mayo Clinic, they help your body absorb essential vitamins, maintain the structure and function of cell membranes and keep your immune system working. Foods that contain healthy fats include nuts, seeds, oils, nut butters and avocados.
Bad Fats
Saturated fats and trans fats are the types that are bad for the body, and they are the ones that should be avoided. These types of fats can contribute to heart disease, obesity and high cholesterol. They can be found in foods like processed meats, fast food, whole-fat dairy products and foods that are prepared in butter and creamed sauces.
Size
Fat is one of the three macronutrients, along with protein and carbs. One g of fat comes out to 9 calories, and both carbs and protein contain 4 calories per g. When it comes to your diet, your overall daily intake of fat should be kept to no more than 35 percent. If you follow a 2,000 calorie diet as an example, this would come out to 78 total g, or less, of fat a day.
Fish Fat
Omega-3 fats are a type of polyunsaturated fat that is composed of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). This type of fat can specifically be found in flax seeds, walnuts and fatty fish that comes form cold waters. According to the American Heart Association, eating fatty fish at least twice a week can benefit the heart of healthy people and those at high risk of, or who have, cardiovascular disease. Salmon, mackerel, herring, tuna and halibut are examples of these fish.
Considerations
Healthy fats can also be found in supplement form and added to the diet. Fish oil and flax seed oil are two examples of these supplements that both come in capsule or liquid form. The capsules can be taken with meals, and the oils can be added to salads or blended in smoothies.
If you are looking for other ways to incorporate healthy fats, there are several approaches you can take. Add chopped up nuts to your salads, put a tablespoon of sunflower seeds in your oatmeal, saute vegetables with olive oil and use guacamole dip for nachos or as a sandwich spread.
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