For decades, Americans were warned that eating certain types of fat would lead to problems like heart disease and obesity. Health experts acknowledged that certain fats — like those found in nuts, seeds, and fish — were beneficial, but there was a general anti-fat sentiment that led to low-fat diets and avoidance of some dairy and meats.
New research is revising that advice considerably. Over 70 studies have shown there's no link between saturated fat and heart disease, and researchers are continuing to dive into how fat affects us. What is known already is that fat is a macronutrient that is crucial for our bodies, because it's necessary for absorbing certain vitamins. It's also fat that provides the most satiation during eating.
Does that mean you can eat a few sticks of butter, maybe wrapped in bacon and dipped in corn oil for good measure? Well, not so fast. Not all fats are equal, and some choices are more beneficial than others. Here are three good choices to consider:
Fatty Fish: There are mercury concerns with larger ocean dwellers like swordfish, but you can still reap plenty of omega-3 advantages with smaller fish and fresh water choices. These include wild salmon, sardines, lake trout, tuna, and mackerel. Not only are these tasty, but they're also good for your heart.
Nuts and Seeds: Although nuts and seeds are high in calories and should be eaten in smaller portions, they pack a big punch when it comes to healthy fats. They also boast protein, fiber, and a variety of vitamins and minerals. Flaxseeds, chia seeds and walnuts, are particularly useful since they contain the highest amount of plant based omega-3.
Avocados: During the anti-fat crusade, the innocent avocado often got shunned because of its high fat content. But now it's back on plates, and that's an excellent change since the fruit is rich in monounsaturated fat as well as folate, potassium, fiber, and several vitamins.
Wondering about how to fit fat into your overall nutrition profile? Talk with one of our registered dietitians to find the balance that's right for you.
Contact us today to get started.
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