Most of us gravitate toward products that are fat-free or non-fat believing that these are healthier options. The truth is that most of these products replace fat and oil with harmful chemicals to compensate. Eating a fat-free diet can actually contribute to weight gain because fats are what help us feel satiated after a meal, and not incorporating them can cause overeating.
The right kind of fat in our diet can actually help improve cholesterol, and appearance of skin hair and nails. Certain vitamins such as A, D, and K are fat-soluble and require a certain amount of dietary fat in order for our bodies to absorb them. The problem lies in that most of the products we consume particularly in fast food contain harmful refined oil and animal fat which are major contributors to heart disease and obesity.
When used in moderation, heart-healthy oils such as olive, or canola can help lower cholesterol and protect the heart because they contain mono and polyunsaturated fat. While high in saturated fat, virgin coconut oil is wonderful to include in our diet because it is anti-inflammatory, cholesterol free, and contains lauric acid which may help with weight loss.
Omega 3 fatty acids are the “good guys” and are found in foods such as nuts, seeds, fish, and avocados. A serving of nuts is approximately a 1/4 cup, and sprinkled on a salad can be a great way to incorporate some healthy fat into a meal. Eating fish such as salmon a few days a week is an amazing way to up your Omega 3 intake as well!
Don’t fear healthy fat! Including a small serving into each meal will help you feel satisfied and know you’re doing something great for your heart!