Your Body Needs Fat to Thrive
“When it comes to fats, some play a vital role in longevity and vitality because they provide a whole beneficial spectrum of protective, healing benefits in every bite,” she says. People who follow an eating approach similar to the Mediterranean Diet, which is high in olive oil and fatty fish, have been shown to have improved cholesterol levels and lowered risk of heart disease, as well as reduced frailty as they age. Consuming fats is also important for optimal brain functioning. Our brains are made up of about 60 percent fat, after all, and omega-3 fatty acids, in particular, are considered the building blocks of our brains. Fats also add flavor to the foods we eat, making them integral in feeling full and satisfied after eating, as well as making oh-so-important vegetables even more palatable. Just think of the difference between eating steamed broccoli and broccoli roasted to crispy perfection with olive or avocado oil—if you’re like most people, the latter makes you positively crave the green stuff.
Prioritize Healthy Fats, Minimize Unhealthy Fats
The key to consuming fat in a way that helps you reap all its benefits is to know the difference between healthy and unhealthy fats, which function differently in our bodies. Cara Harbstreet, RDN, founder of Street Smart Nutrition, breaks it down for us, explaining that there are two main categories of healthy fats that are considered beneficial: monounsaturated and polyunsaturated fats. “Polyunsaturated fats include [healthy] omega-3 fatty acids and omega-6 fatty acids, and are essential fats; meaning they are required for normal body functions, but must come from the diet since our body can’t make them,” she explains. The unhealthy fats that should be avoided are saturated fats and trans fats. In high amounts, saturated fats can drive up cholesterol and result in artery blockages. While saturated fats are probably OK in small amounts, trans fats should be eliminated from the diet completely. “Trans fats are man-made and have a negative impact on cholesterol, and create inflammation that can be linked to heart disease, diabetes, and other conditions,” says Harbstreet.
How Much Fat Do I Need Every Day?
The USDA recommends healthy adults aim to have 20 to 35 percent of their overall calories come from fat. Ideally, this is spread out over your meals and snacks throughout the day, and combined with other healthy sources of fat, protein, and fiber. What are the best foods to get your healthy fats in? Here’s exactly what to eat.
5 of the Healthiest Fat Food Sources You Can Eat
Peanuts pack more protein than any other nut, with 7 grams per serving, more than 30 essential vitamins and minerals, and are rich in monounsaturated and polyunsaturated fats. According to Geagan, eating peanuts is linked with better blood pressure, blood sugar, and healthy weight management. Packets of peanut butter (or other nut butters) are easy to throw in your bag or keep in the car, and can be eaten plain or paired with an apple for a nutritious, satisfying, and healthy snack. If you’re scooping straight from the jar, aim for a 1 to 2 tablespoons serving. RELATED: 4 Reasons to Make Pecans Your New, Nutrient-Dense Nut of Choice RELATED: We All Know Seeds Are Good for You, but These 6 Are the Healthiest
