Not all fats are bad for you; in fact, incorporating healthy fats into your diet can actually be good for you! The general rule of thumb is that good fats are liquid at room temperature and bad fats are solid at room temperature. Therefore, monounsaturated and polyunsaturated fats fall into the good fats category, while saturated and trans fats fall into the bad fats category. Unlike saturated fats, monounsaturated fats help lower LDL (bad) cholesterol, while boosting your HDL (good) cholesterol. Dietary fat is also good for us because it is one of three macronutrients that supports a number of our body's functions and provides us with energy.
Now for the fun stuff — the foods with all the healthy fats:
- Avocados: Avocados contain monounsaturated fats (and antioxidants and beta carotene too!), which is said to help enhance memory and prevent heart disease. The recommended daily intake (RDI) of fat is 65 grams and one cup of avocado contains almost one third of your fat intake for a day, about 23 grams. So it's probably best to stick with eating just a half an avocado each day.
Keep reading for more healthy fatty foods!
- Walnuts: Walnuts are great because they are a great source of omega-3 fatty acids. Aside from lowering LDL cholesterol, they are also a great source of protein, fiber, vitamin E, magnesium, zinc, potassium, riboflavin, and selenium.
- Olive Oil and Canola Oil: Add some healthy fats to your next salad by mixing up a homemade olive oil dressing. Olive and canola oil are both considered monounsaturated fats and offer a plethora of health benefits. Here's a general guideline of how much oil you should consume each day.