Fats are invaluable to our diet and our bodies need healthy fats. Sure, they got a bad rap years ago as being the evil in our world making low-fat and non-fat foods the biggest diet craze that ever hit. All that did was drive people to eat more sugar, refined carbs and processed sugars and now we are fatter and sicker than ever before. It has since been proven that fat, even saturated fat, isn’t the demon it was originally made out to be. In fact, healthy fats should be incorporated into your regular diet.
“We were told that a low-fat diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public has been told.” – Dr. Axe
Not all fats are good
Not all fats are created equal. The best healthy fats include unsaturated fats which include polyunsaturated fatty acids (those found in our food in the forms of omega-3 and omega-6) and monounsaturated fats (fat molecules that only have one unsaturated carbon bond in the molecule which protect us against cardiovascular disease). When eaten in moderation, these fats can lower cholesterol levels, reduce your risk of heart disease and boost your immune system.
Healthy fat benefits
Some foods are high in healthy fats which make them very nutritious, delicious, and should be part of your regular diet. Many also offer other crucial health benefits. Hey avocado, I am looking at you! These amazing little green fruits have more potassium than a banana and are loaded with monounsaturated fats which raise levels of good cholesterol and lower the bad.
Women especially need to ensure they are getting enough of these healthy fats. Our bodies have been designed by centuries of evolution to be very, very good at having children. Even if you don’t choose to have kids, your reproductive health is still important for overall physical and mental health. The building blocks for brain function and development are stored in women’s fat. The most critical is the omega-3 which has to come from our diet. Women need to have more body fat than other animals for their reproductive health to function at its highest, about 38 pounds of fat in a women weighing 120 pounds according to Shape Magazine.
What should I eat?
Here are some good, healthy fat filled foods to start eating more of, many of which are obtainable on a vegetarian and vegan diet.
- Extra Virgin Olive Oil
- Coconuts & Refined Expeller Pressed Coconut Oil
- Dark Chocolate
- Chia Seeds & Hemp Seeds
- Salmon & Sardines
- Whole Eggs
- Full Fat Dairy