A few weeks ago, I shared part one of this three part series on healthy fats you can easily add to your diet. Fats are critical for our health. Our body needs fats to function, but good fats. Not the modified chemically changed fats or manufactured fats.
So how to we identify the good stuff from the bad? Check out this first 10 healthy fats list and then move on to the next 10 listed below. Let’s see how many you can start adding to your diet.
10 Healthy Fats That Should be on Your Food List: Part 2
11. Switch to Peanut Oil
Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.
12. Cook at home using healthy oils so you can steer clear of artery-clogging trans fats
Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods. Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves. Trans fats are damaging to heart health and should be avoided as much as possible.
13. Add coconut oil to your diet
Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats. Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
14. Use coconut oil in a wide range of tasty recipes
Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
15. Use Butter in moderation
Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health. Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
16. Use Sunflower Oil
It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
17. Eat Macadamia Nuts
They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains or buy them in bulk for a better price.
18. Explore Nut-based Oils
We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
19. Use Soybean Oil in moderation
It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy. The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
20. Eat More Tofu
Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
It is easy to start adding some additional healthy fats to your diet. Read labels and know what you are ingesting. Let me know how you add more healthy fat in your meals.