For those aiming to shed pounds, incorporating healthy fats into your diet might seem counterintuitive. However, not all fats are created equal. This article explores how the right types of fats can actually support weight loss, providing a list of healthy fat sources and practical tips for incorporating them into your daily meals.
Understanding Fats: Good vs. Bad
Dietary fats provide nutrients needed for your health. But too much fat or the wrong kinds of fats can add too many calories to your diet and harm your health. It's crucial to distinguish between different types of fats:
- Unsaturated Fats: These are the "good" fats, including monounsaturated and polyunsaturated fats, which can benefit your health. Monounsaturated fats are found in plant foods and oils. Polyunsaturated fats, including omega-3 and omega-6 fatty acids, are essential for brain function and cell growth.
- Saturated Fats: These are "bad" fats found in foods like butter, shortening, and lard (animal fats). Saturated fat can cause inflammation in your body.
- Trans Fats: Also considered "bad" fats, trans fats are often found in fried or battered foods. Artificial trans fats, often appearing on labels as partially hydrogenated oils, can trigger inflammation that may increase the risk of heart disease, stroke, diabetes and many other health conditions.
The Mediterranean Diet: A Blueprint for Healthy Fat Consumption
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations. This approach is linked to a reduced risk of coronary artery disease (CAD). Healthcare providers often recommend this eating plan if you have risk factors for heart disease or to support other aspects of your health.
Key Components of the Mediterranean Diet
- Lots of vegetables, fruit, beans, lentils, and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- A good amount of fish, especially fish rich in omega-3 fatty acids.
- A moderate amount of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish, or beans instead of red meat.
- Little or no sweets, sugary drinks, or butter.
- A moderate amount of wine with meals (optional).
Benefits of the Mediterranean Diet
The Mediterranean Diet has many benefits, including:
- Lowering your risk of cardiovascular disease, including a heart attack or stroke.
- Supporting a body weight that’s healthy for you.
- Supporting healthy blood sugar levels, blood pressure, and cholesterol.
- Lowering your risk of metabolic syndrome.
- Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
- Lowering your risk for certain types of cancer.
- Slowing the decline of brain function as you age.
- Helping you live longer.
Healthy Fats for Weight Loss: A Detailed List
Here's a list of foods rich in healthy fats that can aid in weight loss:
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1. Fatty Fish
Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids. These are "good" fats that help keep your heart healthy. They may also help keep your brain sharp, especially as you get older. The American Heart Association suggests eating two servings of fatty fish a week. A serving is 3 ounces -- about the size of a deck of cards. Try it baked, grilled, or poached. Fatty fish contain large amounts of unsaturated and omega-3 fatty acids, which play an important role in heart and brain health. Options include tuna, herring, mackerel, salmon, sardines and anchovies. Both fresh and canned fish products are good sources of omega-3 fatty acids.
2. Avocados
Eat it on your sandwich, or serve it up in guacamole. Tasty avocado is good for your heart and may help with osteoarthritis symptoms, thanks to healthy fats. An extra benefit? When you eat avocado with other foods, it helps your body better absorb their nutrients. Half a medium avocado is one serving and about 160 calories. Avocados are unique in the world of fruits. Whereas most fruits primarily contain carbs, avocados are loaded with fats. In fact, avocados are about 80% fat, by calories, making them even higher in fat than most animal foods. They’re also a great source of fiber, which offers numerous digestive, heart health, and weight management benefits. A 100 g serving of avocado contains approximately 14.7 g of fat and 160 kcal. It is high in a monounsaturated fatty acid called oleic acid, which may provide several health benefits. Oleic acid has anti-inflammatory properties, and it may play a role in cancer prevention. Avocados also contain a substance called lutein, which may be beneficial for eye health. Avocados are also a rich source of potassium.
3. Seeds
Little pumpkin seeds, sunflower seeds, and sesame seeds pack a big punch. They have "good" fats that can lower cholesterol. In general, fats that come from plants are healthier than those from animal products. Chia seeds are generally not thought of as a “fatty” food, but an ounce (28 grams) of chia seeds actually contains 11 grams of fat. Additionally, almost all the carbs in chia seeds are fiber - so the vast majority of calories in them actually come from fat. These aren’t just any fats either. The majority of the fats in chia seeds consist of the heart-healthy, essential omega-3 fatty acid called alpha-linolenic acid (ALA). Chia seeds may also have numerous health benefits, such as lowering blood pressure and having anti-inflammatory effects. They are also incredibly nutritious. In addition to being loaded with fiber and omega-3s, chia seeds are also packed with nutrients. Flaxseed provides omega-3 fatty acids and a healthful dose of fiber simultaneously. Flaxseed contains 27.3 g of dietary fiber and 42.2 g of fat per 100 g. The majority of these fats are unsaturated. A single tablespoon (tbsp), or 7 g, of ground flaxseed contains 1.91 g of fiber and 2.95 g of fat. The fiber content can help increase the feeling of fullness and may reduce cholesterol. Flaxseed is also rich in lignans, a plant compound with antioxidant effects.
4. Nuts
From hazelnuts to pecans, all nuts are good for your heart. Walnuts, especially, deliver heart-healthy fats. But don't overdo it. Just because the fats are healthy doesn't mean you can eat as much as you want. A serving is 1 ounce. That's about 14 walnut halves, 23 almonds, 28 peanuts, 18 cashews, and 19 pecan halves. Nuts can have many health benefits. They are rich in: healthful fats, protein, fiber, vitamins, minerals, antioxidants and phytosterols. They may help prevent cardiovascular disease and type 2 diabetes. A 5-year study of more than 373,000 people reported that those eating nuts regularly can help reduce the risk of overweight or obesity in the long term. There is approximately: 14.1 g of fat in 1 oz of almonds, 19 g of fat in 1 oz of Brazil nuts, 18.5 g of fat in 1 oz of walnuts. It is best to eat various unsalted nuts to reap the benefits, as each type of nut has a slightly different nutrient profile. A person can use nut butter to enjoy the benefits of nuts and seeds in a spreadable form. Each serving provides a healthful amount of monounsaturated and polyunsaturated fats. However, these butters can be high in calories, so it is important to check the nutritional details of individual products before adding them to a balanced diet.
5. Olive Oil
Whether you're cooking or dressing your salad, try olive oil. It's high in good fat. Remember, though: It's always smart to watch how much fat -- even good fat -- you eat. So cook with less oil than a recipe calls for. Or use an olive oil spray. In baking, you can use applesauce for half the oil to cut back on some fat and shave calories. Another fatty food that almost everyone agrees is healthy is extra virgin olive oil. It’s high in oleic acid, a fatty acid with powerful anti-inflammatory properties. It’s extremely versatile in cooking but really shines on roasted vegetables and in homemade salad dressings. Olive oil is full of monounsaturated fats that are good for heart health. On average, 1 tbsp of olive oil contains 14 g of fat. It also contains vitamin E, vitamin K, and potent antioxidants. A 2020 article suggests that olive oil consumption and replacing margarine, butter, mayonnaise, and dairy fat with an equivalent amount of olive oil is associated with a lower risk of heart disease and total cardiovascular disease.
Read also: High-Fiber Diet for Better Health
6. Eggs
Eggs are a great source of inexpensive protein. A large, hard-boiled egg has about 4.7 grams of fat, most from healthy fats. Some eggs are also enriched with extra omega-3s. It will say so on the carton. Eggs are a popular source of protein, especially for vegetarians. One 50 g hard-boiled egg offers 5.3 g of fat, 1.64 g of which are saturated, and around 78 calories (kcal). Egg yolk contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles. The yolk also contains other phytonutrients, including lutein. A 2018 study carried out on Chinese adults reported that consuming less than 1 egg per day can significantly lower the risk of cardiovascular disease. Eggs are also a weight-loss-friendly food. They are high in protein, which can help you to stay fuller between meals and cut down on excess calories.
7. Ground Flaxseed
As part of a healthy diet, good-for-you fats can help make your skin look great -- plumper and younger. Plus, they add fiber and can help ease inflammation. Get good fats by sprinkling a teaspoon of ground flaxseed on your salad or your cereal, or use it when you're baking.
8. Beans
Whether they're kidney, Great Northern, navy, or soybeans, adding beans to your diet can be good for you mentally and physically. Beans have omega 3s, which may help with mood.
9. Dark Chocolate
Dark chocolate is a nutritious food disguised as a tasty treat. It is very high in fat, with fat accounting for around 65% of calories. It’s important to choose dark chocolate with at least 70% cocoa, as other varieties are higher in added sugar and lower in the nutrients and antioxidants that dark chocolate provides. In addition, dark chocolate contains fiber and several notable nutrients, including iron and magnesium, which some people may have difficulty getting enough of. It is also loaded with antioxidants like resveratrol, the same antioxidant that gives red wine its health benefits, and epicatechin, which may possess anti-aging and performance-enhancing properties. A 1 oz serving, or 28.35 g, of 70% to 85% dark chocolate provides 12.1 g of fat, as well as other nutrients, such as potassium and calcium. This amount also contains 64.6 milligrams (mg) of magnesium. However, 6.95 g of the fat content in a 28.35 g serving is saturated fat. The American Heart Association recommends people limit their daily intake of saturated fat to 5% to 6% of total daily calories. In addition, 28.35 g of 70% to 85% dark chocolate can also contain 6.8 g of added sugar, so it is important to consume this food in moderation.
10. Full-Fat Yogurt
Full-fat natural yogurt contains good probiotic bacteria to support gut function. Regularly eating yogurt may reduce a person’s risk of developing cardiovascular diseases. However, there is debate about the benefits of full fat yogurt in comparison to low fat options. Significant research suggests that full fat dairy products can play an important role in healthful diets, while the United States Department of Agriculture (USDA) recommends prioritizing low fat dairy products.
Read also: Foods for Pre-Diabetes
Practical Tips for Incorporating Healthy Fats
- Replace Unhealthy Fats: Substitute saturated and trans fats with unsaturated fats whenever possible. Use olive oil instead of butter for cooking.
- Mindful Snacking: Snack on nuts, seeds, or avocado instead of processed snacks high in unhealthy fats.
- Read Labels: When purchasing packaged foods, check the nutrition labels to limit saturated and trans fats.
- Portion Control: Even healthy fats are high in calories, so it's important to consume them in moderation.
- Variety is Key: Include a variety of healthy fat sources in your diet to reap the benefits of different nutrients.
Sample Meal Ideas
- Breakfast: Steel-cut oats with fresh berries and ground flaxseed, or whole-grain toast with nut butter and a nutritious smoothie.
- Lunch: Salad with grilled salmon, avocado, and a drizzle of olive oil.
- Dinner: Baked chicken with roasted vegetables (drizzled with olive oil) and a side of quinoa.
- Snacks: A handful of nuts and seeds, fresh fruit, or nonfat Greek yogurt with a small piece of dark chocolate.
The Importance of Moderation and Balance
While healthy fats are beneficial, moderation is key. The Dietary Guidelines for Americans 2020-2025 recommends limiting total fat to 20% to 35% of total daily calories, with saturated fat making up less than 10% of total daily calories. The American Heart Association recommends limiting saturated fat to 5% to 6% of your daily calories.
Including healthy fats in a meal creates a sense of fullness, slows down the digestion of carbohydrates, and adds flavor to food. Healthy fats can also aid hormone function, memory, and the absorption of specific nutrients.