In the 1990s, a dieter's main focus was on a fat-free diet. Dieting has changed over the last 20 years, however, as nutritionists discovered that fat is an essential element of a healthy diet. Fats can now be divided into two categories, good fats and bad fats. Bad fats are found in fried, processed and sugary foods. Good fats are found in their natural form. Good fats also include omega-3 fatty acids, which are essential for proper brain development and function.
Oils
Several natural oils are excellent sources of monounsaturated or polyunsaturated fats. Unsaturated fats protect against high cholesterol. Peanut, olive and canola oils are a good source of monounsaturated fats. Corn oil, sunflower seeds and oil and flaxseed contain polyunsaturated fats. Use modest amounts of oil in cooking and baking to include these healthy fats in your diet.
Nuts and Seeds
Nuts are another excellent source of monounsaturated fats and omega-3 fatty acids. According to the Mayo Clinic staff, the type of nut you eat is less important than making sure you include nuts and seeds in your diet. Nuts are "a lot of nutrition packed into a tiny package," making them a good snack choice. The National Sunflower Association explains that sunflower seeds, for example, are "power-packed with healthy fats, protein, fiber, minerals, vitamin E, and phytochemicals--all important to the nutritional quality of your diet." Almonds and peanuts are rich in monounsaturated and polyunsaturated fats, while walnuts and flaxseeds contain omega-3 fatty acids. Moderation important; a serving size of nuts is about 1/4 cup for an average-sized person.
Fish
Fish, especially oily fish like salmon, are rich in omega-3 fatty acids, which the body cannot produce on its own. The Mayo Clinic reports that omega-3 fatty acids are believed to protect against the dangerous rhythms that can lead to a heart attack. Other cold water fish, including mackerel and herring, stand with salmon as the best sources of omega-3s. Though tasty, popular and a good source of lean protein, shellfish do not pack the same punch in terms of healthy fats that oily fish do. Eat shellfish more sparingly, but do eat oily fish twice each week.
Avocado
Avocados are one of the only fruits that contain a significant amount of unsaturated fat, making it a good dietary choice. Substituting mashed avocado for mayonnaise on a sandwich is an excellent example of a healthy choice that can benefit your heart and arteries by protecting them from plaques that can cause heart attacks and heart disease. Avocados are also a wonderful first food for babies. Their smooth texture and complex nutritional value make them a healthy choice for infants beginning solid foods.
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