Consume Fats That Are Good

Consume Fats That Are Good

Simply reducing the total amount of fat you eat will help to shift the balance, since most of the fatty foods we eat are the primary sources of omega-6 in the diet.

Then to be sure you get fats that are good, try to eat more fish if you can. If you don’t cook it often, start with canned tuna or salmon, which can be used in a lot of dishes in place of poultry, like casseroles and pasta. If you can’t get fish on the menu a few times a week, you might want to consider a fish oil supplement.

Good & bad fats

The nutrition story around fat used to be pretty simple: saturated fat was the fats, and polyunsaturated fat was the fat.

But the story is a bit more complicated. Now we’re talking about getting the right balance of fat. Two kinds of polyunsaturated fat in particular: omega-3 and omega-6.

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Veggies and fruits naturally have the right balance of fatty acids, so do your best to include some at every meal. Fruits have fat mostly in their seeds, so those with edible seeds—like berries and kiwi—are great sources of these healthy fats. Think about nuts and seeds for snacks, too. They’re a great substitute for chips and crackers that can be full of the less healthy omega-6.

Healthy fats are necessary

When it comes to dietary fat, what matters most is the type of fat you eat. Contrary to past dietary advice promoting low-fat diets, newer research shows that healthy fats are necessary and beneficial for health.

• When food manufacturers reduce fat, they often replace it with carbohydrates from sugar, refined grains, or other starches. Our bodies digest these refined carbohydrates and starches very quickly, affecting blood sugar and insulin levels and possibly resulting in weight gain and disease.

• Findings from the Nurses’ Health Study and the Health Professionals Follow-up Study show that no link between the overall percentage of calories from fat and any important health outcome, including cancer, heart disease, and weight gain.

Rather than adopting a low-fat diet, it’s more important to focus on eating beneficial “good” ones and avoiding harmful “bad” fats. Fat is an important part of a healthy diet. Choose foods with “good” unsaturated fat, limit foods high in saturated fat, and avoid “bad” trans fat.

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