Omega-3 - Whats Is A Healthy Fat?

Don’t Avoid Healthy Fats:
YOU NEED THEM!

What is a Healthy Fat?

We all know we should be “increasing our intake of healthy fats” but what does that actually mean? What makes one fat healthy and another fat unhealthy?

Healthy fats are often represented in an unsaturated form, such as those found in oils, nuts, seeds, and fish. These are mostly plant-based and liquid at room temperature. You may see these on labels as polyunsaturated or monounsaturated. Consuming these types of fats acts positively on cholesterol levels, improves triglycerides, contributes to cell membrane health, nerve function and blood clotting, and reduces inflammation.

Especially important to our health are Omega-3 fatty acids, like those found in fatty fish, walnuts, flax and soybean. Omega-3 fatty acids play an important part in preventing heart disease, reducing blood pressure, raising HDL (“good cholesterol”) levels, lowering triglycerides, and some studies have hinted reducing the risk of dementia.

Unhealthy fats on the other hand, come mostly in the form of saturated fats. These are easy to identify as they’re almost always from animal sources (butter, dairy, fatty meats, proteins with skin on) but may be from plants, such as coconut. These are solid at room temperature. Saturated fats have a negative impact on heart health, cholesterol and triglyceride levels.

Take a look at the icons below to see some popular sources of healthy fats! Yes, even peanut butter! Though peanut butter does have some saturated fat, it is more composed of unsaturated fat and is also a good source of protein.

Fats were considered the villain in previous years when fat-free diets were all the rage. Luckily for our health (and our taste buds), we now know we need certain types of fat in our diet. Fats have lots of functions in our body – they provide energy, help us absorb certain vitamins, and make up crucial parts of cells, just to name a few.

There are many types of fats, but we’ll keep our focus on foods that have fats that benefit our health. One in particular gets a lot of buzz – omega-3 fatty acids. You may have heard of omega-3’s from a doctor, a friend, or even the internet. It’s an important one since it plays a role in heart health and managing inflammation. Most people don’t eat nearly enough, so it’s good to get at least one source of omega-3’s each day.

So how can you boost healthy fats (including omega-3’s) in your diet? We’ve got you covered. 

1. Choose fatty fish

Choose fatty fish (for that omega-3 content!) over beef or pork when you can. Salmon, tuna, trout, sardines, and mackerel are all good options. Aim to get at least 2 servings per week if possible. Some brands of canned fish still contain a large amount of omega-3s. Bonus: since fish cooks quickly you can have dinner ready in a flash. Check out this baked salmon to get you started.

2. Cook with healthy oils

Cooking with high quality plant oils adds healthy fats to your meals and also increases your absorption of vitamins A, E, D, and K that are found in foods.

• Olive oil (use medium-low heat, or on dishes that do not require heat)

• Avocado oil (can use for higher heat cooking)

• Coconut oil (can use for higher heat cooking)

• Sesame oil (use medium-low heat, or on dishes that do not require heat)

• Canola oil (use more sparingly)

3. Use healthy fats as garnish

Garnishes can add more than visual appeal, they can also add some healthy fats to your meal. Here are our favourites:

• Cubed avocado

• Sliced olives

• Pine nuts

• Pepitas (Pumpkin seeds)

• Sesame seeds

• Hemp seeds

• Sunflower seeds

• Slivered almonds

• Chopped macadamia nuts

• Walnut pieces (good source of omega-3’s)

• Coconut flakes (unsweetened)

• Hard-boiled eggs

• Sardines, herring, or mackerel

• Anchovies

4. Make more salads

Make your salads delicious and nutritious by adding garnishes containing healthy fats, and using salad dressings with an olive oil, avocado oil, or sesame oil base. Check out this delish kale salad that incorporates olive oil in the dressing, plus avocado and pepitas as a garnish.

5. Snacks with healthy fats!

Healthy fats are an important part of creating a balanced snack. Here are some yummy ideas to get you started:

• Guacamole with vegetables and plantain chips

• Almond or peanut butter on whole-grain crackers

• Whole-milk plain yogurt (Greek or regular) with fresh fruit and nuts

• Nuts (almonds, macadamia nuts, brazil nuts, pecans, walnuts, pistachios, pine nuts)

• Seeds (pepitas, sunflower)

• Hard-boiled egg

• Hummus made with tahini and veggie sticks (cucumber, bell peppers, sugar snap peas)

Bonus tip: Get an extra boost of omega-3’s by adding chia seed, flaxseed, or walnuts to snacks like smoothies, yogurt, or oatmeal.

Extra Read:

Choosing Healthy Fats