Of course, these healthy fats are still fats — according to government guidelines, they should make up no more than 20 to 35 percent of your overall calorie intake. But a good rule of thumb is to choose monounsaturated fats in place of unhealthy saturated fats and trans fats whenever possible. The American Heart Association says saturated fats should make up no more than 7 percent of your total intake. To get more healthy fats, here are the foods you should focus on.
It also has several other positive effects on health as well. Although it may seem counterintuitive, eating good fats for weight loss can be extremely beneficial. Fat is digested more slowly than carbohydrates and protein to promote satiety and helps bump up the flavor of foods. Both human and animal studies have found that fat can suppress food intake later in the day, which could potentially enhance weight loss. (34)
This little wonder food checks all the boxes. It’s an inexpensive food that’s packed with protein and a full amino acid profile. And contrary to decades of popular belief, eggs also don’t raise bad cholesterol levels. In fact, consuming eggs can actually lower cholesterol while improving heart health. (22) The choline found in eggs is also helpful at keeping our brains in tip-top shape. (23)
Several studies explore and show the this type of saturated fat in coconut does not negatively affect cholesterol levels nor overall heart health like we were once told. Some studies have shown coconut oil moderately increases metabolic rate, which is often a “selling” point that it helps boost your metabolism and contribute to fat loss or weight control. I’ll let these studies here, here, and here tell you what we do know.
From time to time, try swapping other meats for a serving of fatty fish that is high in protein and Omega-3s. Popular types of fatty fish include salmon, anchovies, Chilean sea bass, mackerel, and sardines. Those who consumed this type of fish regularly were found to have less of a risk for a heart attack, according to a study in the American Journal of Clinical Nutrition. Warren adds that consuming fatty fish has also been linked to an improved mental ability and may help prevent cancer.
Remember pancreatic lipase from earlier in the duodenum? Well, lipoprotein lipase breaks down triglycerides for absorption which goes into the fat tissue for storage, or it’ll be absorbed in muscle tissue for energy. Where do the chylomicrons go? Basically, they shrink so much that they just become tiny little particles that used to be. They’re absorbed into the liver and then the liver metabolizes them. The liver is key for fat metabolism! Liver health = fat digestion efficiency = healthy fat burning potential.
While all unsaturated fats are good for you, you'll get more benefits from omega-3 fatty acids. These unsaturated fatty acids can't be produced by your body, so you need to get them from your diet. And they're crucial to your well-being, since they promote good cardiovascular health, play a role in brain function and offer anti-inflammatory benefits. They're also great for your cholesterol, since they increase "good" (HDL) cholesterol levels.
A welcome addition for vegetarians and vegans, nuts and seeds are a terrific option for getting more healthy fats into your diets. For starters, they’re extremely easy to incorporate into your diet; they’re also fairly affordable and easily transportable, making them perfect for snacking. Aside from being a great source of healthy fats, nuts and seeds offer a wealth of benefits for our bodies. Regularly eating them can help lower bad LDL cholesterol to keep your arteries clear and your heart healthy. And like other foods rich in omega-3s, nuts and seeds are also considered brain foods, and certain types are even recommended to help improve mood and defeat depression. (21)
Ideally, you’ll want to consume minimally-processed foods that are full of heart-healthy, polyunsaturated omega-3 fatty acids (ALA, DHA, and EPA), monounsaturated fats (OEA), and the trans fat conjugated linoleic acid (CLA), as well as some medium-chain saturated fats like stearic acid and lauric acid. On the other hand, stick to foods that have low levels of omega-6 fatty acids and other saturated fats (palmitic acid), and zero manmade trans fats (partially hydrogenated oil). According to the Dietary Guidelines, an easy way to do this (besides following this list) is to lessen consumption of the top sources of saturated fats like pizza, burgers, meats, and processed snacks and sweets.
Omega 3 fatty acids and omega 6 fatty acids are both a type of polyunsaturated fat. For a healthy body, omega 3 and omega 6 fatty acids need to be eaten in about a 1:1 ratio. However, the standard American diet contains about 15 to 16 times as many omega 6s as omega 3s, so the ratio is way out of whack. Omega 6 fatty acids eaten in a high concentration like that become pro-inflammatory and promote heart disease.
Not only does coconut oil top the charts as one of the healthiest cooking oil options, but you can also apply coconut oil on your skin or use coconut oil for your hair as well. It’s rich in medium-chain fatty acids, which are easy for your body to digest, not readily stored by the body as fat and small in size, allowing them to infuse cells with energy almost immediately. (10)
Monounsaturated fats are considered one of the healthiest types of fats to eat, and are the backbone of the Mediterranean diet. They are found in olives, olive oil, avocados, nuts, nut butters, as well as sesame oil, peanut oil, and canola oil. (Be aware that most Canola oil in the US and Canada is GMO unless specifically labeled as non-GMO or organic.)
The type of fat with no redeeming nutritional value is trans fat, which is created when food manufacturers artificially convert unsaturated fatty acids into solid, saturated fats. Trans fats have the worst effect on your cholesterol levels, because they actually lower the good HDL cholesterol and increase the harmful LDL cholesterol. They're also highly inflammatory, which may contribute to chronic diseases, and they contribute to insulin resistance, which drives diabetes development.
If your focus is on specifically cutting calories from your meal plan to hit your goals faster, you may be considering slashing fat from your diet. That is probably the last thing you want to do. Not only have the benefits of a low-fat diet come into question in some recent research, the importance of healthy fats in your diet can’t be stressed enough. These beneficial fats have been shown to:
When comparing saturated vs. unsaturated fat, it’s generally recommended that unsaturated fatty acids should make up the majority of your fat intake. One study in 2015 showed that replacing just 5 percent of calories from saturated fats with an equal amount from polyunsaturated or monounsaturated fatty acids resulted in a 25 percent and 15 percent reduced risk of heart disease, respectively. (6) However, both offer a unique set of benefits and can be included in moderation as part of a well-balanced and healthy diet.
SOURCES: Laurie Tansman, MS, RD, nutrition coordinator, Mount Sinai Medical Center, New York; Lona Sandon, RD, spokeswoman, American Dietetic Association; associate professor of nutrition, University of Texas Southwestern Medical Center, Dallas. Elaine Magee, MPH, RD, consultant, WebMD Weight Loss clinic; author, The Flax Cookbook (Marlowe and Company), Northern California; American Heart Association Advisory on Omega-3 fatty acids; Food and Drug Administration Advisory on Fish Consumption.
Leading the charge of the healthy fat brigade are avocados. This wonder fruit is essentially Mother Nature’s butter. It’s rich, creamy, and—unlike butter—an acceptable food to eat all on its own. While you should still limit yourself to a quarter or half of an avocado per meal, you have no reason to fear its fats. Avocados pack in healthy monounsaturated fats that contain oleic acid, which can actually help quiet feelings of hunger, according to a Food Function study. They also give you two things butter doesn’t: protein and fiber.
Eating fat can be heart-healthy if you pick the right kind. Too many of us cut fat willy-nilly and replace it with refined carbs, so we miss out on the benefits of healthy fats, says Suzanne Rostler, a registered dietitian and nutritionist in Framingham, Mass. What’s more, eating lots of refined carbs—like white bread and white rice—can increase triglyceride levels, which can contribute to heart and blood vessel disease.
All foods containing fat have a mix of specific types of fats. Even healthy foods like chicken and nuts have small amounts of saturated fat, though much less than the amounts found in beef, cheese, and ice cream. Saturated fat is mainly found in animal foods, but a few plant foods are also high in saturated fats, such as coconut, coconut oil, palm oil, and palm kernel oil.
You read that right. Even bacon has healthy fats! We recommend going with old school, full-fat pork. While opting for turkey bacon will save you about 13 calories and a gram of fat per slice, it also adds sodium to your plate—which can lead to high blood pressure. Plus, pork offers more protein and heart-healthy monounsaturated fatty acids (MUFAS) than its poultry-based counterpart. Bear in mind that no matter which option you add to your breakfast plate, serving size matters, so don’t pig out. A few slices are all you need.