Understanding Healthy Fats: A Nutritional Essential
Fat is an essential macronutrient for optimal health. It is important for energy, supports cell function and integrity, and assists in the digestion and absorption of specific vitamins (fat-soluble vitamins A, D, E, and K). Recent research has also emphasized the importance of fat in optimizing the gut microbiome.
Types of Healthy Fats: Monounsaturated, Polyunsaturated, and Omega-3 Fatty Acids
There are different kinds of fats in the diet. First, let's discuss what unsaturated versus saturated fats are. Unsaturated fats like monounsaturated and polyunsaturated fats are liquid at room temperature. Saturated fats are fats that are solid at room temperature. The type of fat you eat can impact your health in various ways. For now, we will focus on unsaturated fats and their health implications.
Monounsaturated fats have one double bond and are liquids at room temperature but can harden at cooler temperatures. They are found in plant foods like olives, avocados, and nuts. Current research has linked them to reducing LDL cholesterol and improving overall heart health. Polyunsaturated fats are also liquids at room temperature and are characterized by having more than one double bond.
Omega-3 fats are a specific type of polyunsaturated fat linked to reducing inflammation. Current research has linked the intake of omega-3 fatty acids to a reduction in LDL cholesterol, improved triglyceride levels, improved cognition, promoted brain health, and promoted gut health. A recent study suggests that omega-3 fats may act as a prebiotic, feeding the gut-healthy bacteria, which may directly impact cardiovascular health via cholesterol levels.
Sources of Healthy Fats: Incorporating Them into Your Diet
Fatty Fish: A Rich Source of Omega-3 Fatty Acids
Fatty fish like salmon, tuna, mackerel, trout, anchovy, and herring are great ways to get a good omega-3 fat and protein source. Try a yummy salmon or tuna salad on a bed of fresh greens and almond flour crackers. Instead of traditional mayonnaise, find one made with avocado or olive oil for a more nutritious profile. Also, try these wonderful salmon dishes from the Real Food Dietitians for an easy, healthy dinner. Another delicious option includes Asian Glazed Salmon Bowls. When choosing fish, try to opt for wild-caught fish or farm-raised that have been farmed using sustainable methods.
Nuts and Seeds: Nutrient-Dense and Heart-Healthy
Nuts and seeds are a great way to add healthy fats to your diet. Opt for organic, raw nuts for the highest nutrient density if possible. Seeds like chia seeds and flaxseeds are also great options! The possibilities are endless for how you can incorporate these into your diet. You can top salads, yogurt, oatmeal, sweet potatoes, or butternut squash with your seeds or nuts of choice. You can also mix these into any smoothie you make at home.
My favorite food is chia pudding. It has a creamy tapioca pudding consistency and endless flavor profiles. Try my favorite high-protein chia pudding recipe if you like a sweet treat.
Healthy Oils: Olive Oil, Avocado Oil, and More
Another easy way to get healthy fats in your diet is to swap canola/corn/soy/vegetable oils with olive or avocado oil. Avocado oil is great for high-heat cooking, and olive oil is an excellent choice for use in low-heat cooking or for garnishing foods, making sauces, and salad dressings. Try to limit the intake of oils like canola, corn, soy, and vegetable as these contain higher amounts of omega-6 fatty acids, which, when consumed in large quantities, research has indicated can lead to increased inflammation in the body.
How Much Healthy Fat Do You Need? Daily and Individual Recommendations
Current recommendations state that fat intake should not exceed 20-35% of your total caloric intake. For instance, if you consume 2000 calories daily, you should consume anywhere between 45-78 grams of fat in your diet daily. Most of the fat consumed should be unsaturated fats from the above sources. You should limit saturated fats to < 10% of your total fat intake (<20 grams/day on a 2000-calorie diet).
Certain factors could influence the amount of fat and the types you eat. Individuals with low tolerance to fat should consume a low-fat diet, meaning that 30% or less of calories consumed come from fat. People who would benefit from a low-fat diet are those with poor cardiovascular health (high LDL cholesterol, history of stroke) and people with malabsorptive disorders (short-bowel syndrome, pancreatitis, exocrine pancreatic insufficiency). Other people, such as those trying to gain weight, might consume higher amounts of fat. Other people who would benefit are those following a ketogenic diet as prescribed by their physician.
Balancing Your Diet: Limiting Unhealthy Fats
Saturated fats are solid at room temperature and are commonly found in animal-based foods such as full-fat dairy products (e.g., whole milk, yogurt, butter, cheese) and meats like red meat and chicken. Reducing saturated fat intake can involve choosing lean cuts of meat and skinless poultry. The FDA defines a low-saturated-fat food as containing 1 gram or less per 100 grams of total fat.
In contrast, trans fats should be avoided entirely due to their health risks. These chemically altered fats, often labeled "hydrogenated" oils, are linked to inflammation and cardiovascular disease. Food labels may not always provide a complete picture of trans fat content. Manufacturers are not required to list trans fats if the amount per serving is less than 0.5 grams.
Familiar sources of trans fats include shortening, often used in baking, and products like ice cream, pastries, fast food, butter spreads or margarine, frozen meals, pie crusts, non-dairy coffee creamers, and fried foods. Being aware of ingredient lists can help identify hidden sources of these fats.
If you are interested in improving your diet and need further guidance, meet with a registered dietitian who can go over reading food labels in more detail and assist you with making changes in your diet.
- Khan, S. U., Lone, A. N., Khan, M. S., Virani, S. S., Blumenthal, R. S., Nasir, K., Miller, M., Michos, E. D., Ballantyne, C. M., Boden, W. E., & Bhatt, D. L. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine, 38, 100997. https://doi.org/10.1016/j.eclinm.2021.100997
- Mariamenatu, A. H., & Abdu, E. M. (2021). Overconsumption of Omega-6 Polyunsaturated Fatty Acids (PUFAs) versus Deficiency of Omega-3 PUFAs in Modern-Day Diets: The Disturbing Factor for Their “Balanced Antagonistic Metabolic Functions” in the Human Body. Journal of Lipids, 2021, 1–15. https://doi.org/10.1155/2021/8848161
- Vijay, A., Astbury, S., Roy, C. L., Spector, T. D., & Valdes, A. M. (2020b). The prebiotic effects of omega-3 fatty acid supplementation: A six-week randomised intervention trial. Gut Microbes, 13(1). https://doi.org/10.1080/19490976.2020.1863133
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