Incorporating healthy fats into your diet is essential for overall well-being.
Here's a list of some healthy fats that you can include in your meals. I've underlined my personal favorites!
Avocados: Rich in monounsaturated fats, avocados also provide fiber, vitamins, and minerals.
Olive Oil: Extra virgin olive oil is a source of monounsaturated fats and antioxidants, promoting heart health.
Nuts (Almonds, Walnuts, Pistachios): Packed with monounsaturated and polyunsaturated fats, nuts also offer protein, fiber, and various vitamins and minerals.
Seeds (Chia Seeds, Flaxseeds, Sunflower Seeds): High in omega-3 fatty acids and fiber, seeds are a nutritious addition to your diet.
Fatty Fish (Salmon, Mackerel, Sardines): These fish are rich in omega-3 fatty acids, promoting heart and brain health.
Coconut Oil: While high in saturated fats, coconut oil contains medium-chain triglycerides (MCTs), which are believed to have health benefits.
Dark Chocolate: Dark chocolate in moderation provides monounsaturated fats and antioxidants.
Nut Butters (Peanut Butter, Cashew Butter, Almond Butter): Choose natural nut butters without added sugars or hydrogenated oils.
Chia Oil: Extracted from chia seeds, chia oil is a good source of omega-3 fatty acids.
Flaxseed Oil: A plant-based source of omega-3 fatty acids, flaxseed oil can be used in dressings and smoothies.
Walnut Oil: High in polyunsaturated fats, walnut oil adds a rich flavor to salads and dishes.
Edamame: Young soybeans provide healthy fats along with protein and fiber.
Cheese (in moderation): Some cheeses, like feta and mozzarella, offer healthy fats alongside calcium and protein. Beware that dairy contains a natural enzyme that makes us feel bloated, minimize your cheese consumption.
Tofu: A versatile plant-based protein source that contains healthy fats.
Greek Yogurt: Opt for plain, full-fat yogurt to get a dose of healthy fats along with probiotics and calcium.
While fats are beneficial, moderation is always key. Balancing different types of fats in your diet is important for overall health. Book a free Consult or ask me about my 1-1 Nutrition Coaching Program for personalized nutrition advice and a customized plan.