How to Eat More Healthy Fats

Polyunsaturated and monounsaturated fats are found in many healthy foods

(RxWiki News) Despite what you might have heard, fat isn't all bad. In fact, some fats are healthy.

Here's how to get more healthy fats in your daily diet.

1. Get the (Nutrition) Facts

Eating more healthy fats begins with understanding which fats are healthy and how to spot them on a food label.

The first thing to know is that, when people are discussing "healthy fats," they are usually referring to monounsaturated and polyunsaturated fats — not trans fat or saturated fat.

So, look for the healthy varieties on your food labels. And if you see a high amount of saturated or trans fat, you may want to avoid eating that food.

2. Veggie Oils — Not Butter

This one is simple: Instead of cooking with butter, cook with vegetable oil. While butter is full of saturated fat, veggie oils typically contain healthy fats. That means they're a great way to add a few grams of healthy fats to every meal.

Common vegetable oils for cooking include olive oil, avocado oil, grapeseed oil, peanut oil and sunflower oil. Keep in mind that coconut oil actually contains quite a bit of saturated fat.

3. Go Nuts

Peanuts, pecans, walnuts, Brazil nuts, almonds, hazelnuts and many other types of nuts contain lots of healthy fat. They make for a great snack to add to a healthy diet — especially if you're trying to get more healthy fats in your life.

Many types of edible seeds, such as sunflower seeds and pumpkin seeds, also contain healthy fats and make great snacks or even salad toppings.

4. Eat Fish

Fatty fish like salmon and mackerel are packed with healthy fats and bring with them plenty of protein and vitamins. Red meat like beef and pork contains fat, but it's primarily saturated fat.

So, try eating more meals that feature fatty fish and fewer meals that feature red meat.

5. Add Some Avocado

Avocado is not just delicious — it's also an excellent source of healthy fats. Whether you like it as guacamole, on sandwiches or as a salad topping, add avocado to your diet if you're looking for more healthy fats and great flavor.

Talk to your health care provider before making any major changes to your diet.

Review Date: 
July 13, 2022