Best Healthy Fats: Examples of Saturated vs. Unsaturated Fats

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It may sound like a contradiction, but there are fats that are not only good for you but essential to a complete and nutritious diet. Healthy fats can also help promote heart health, so there’s no reason to completely avoid all fats in your diet. The key is knowing the difference between healthy fats vs. unhealthy fats, and more importantly, knowing the best sources of healthy fats.\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nLet’s dive deeper into what foods have them and which ones may be right for you.\u003c/p\u003e\r\n \u003ch3\u003eSaturated vs. Unsaturated Fats: Which Are Better?\u003c/h3\u003e\r\n \u003cp\u003eThe fats you eat can be divided up into two broad categories: saturated (unhealthy) and unsaturated (healthy) fats.\u003c/p\u003e\r\n\u003cul\u003e\u003cli\u003eUnsaturated fats are considered better for you because they are primarily derived from plant foods. Moreover, they can help keep your blood cholesterol levels within a normal range.\u003c/li\u003e\u003cli\u003eOn the other hand, a diet that contains a lot of saturated fats, which are primarily found in animal products like butter, cheese, whole milk and meat, can contribute to a rise in blood cholesterol levels.\u003c/li\u003e\u003c/ul\u003e\r\n \u003ch3\u003eMonounsaturated and Polyunsaturated Fats\u003c/h3\u003e\r\n \u003cp\u003eUnsaturated fats can be further broken down into two categories: monounsaturated fats and polyunsaturated fats.\u003c/p\u003e\r\n\u003cul\u003e\u003cli\u003eYou’ll find monounsaturated fats in nuts, seeds, olives, olive oil and avocados. They’re considered heart-healthy when eaten in moderate amounts – and in place of the less healthy saturated fats.\u003c/li\u003e\u003cli\u003ePolyunsaturated fats can be further classified as either \u0026#34;omega-3\u0026#34; or \u0026#34;omega-6\u0026#34; fats. While your body requires both types, you need them in the proper balance to promote good health. The problem for most of us is that we eat too many omega-6 fats (mainly from fried foods, snack foods and sweet baked goods) and not enough omega-3s (provided by fish, nuts, seeds and leafy greens).\u003cbr /\u003e\r\n\u003c/li\u003e\u003c/ul\u003e\r\n \u003ch3\u003eHealthy Fats and Weight Loss: Keep Your Calories in Check\u003c/h3\u003e\r\n \u003cp\u003eOne thing to keep in mind – added fats do add calories to your diet. All oils, for example – regardless of their source – have about 120 calories per tablespoon. Small amounts of fat can add a lot of flavor to foods, so use them sparingly and focus on the healthy ones.\u003cbr /\u003e\r\n\u003c/p\u003e\r\n \u003ch3\u003eMy Top List of Foods With Healthy Fats\u003cbr\u003e\r\n\u003c/h3\u003e\r\n \u003cp\u003eThe foods that contain heart-healthy fats include nuts and seeds, olives and olive oil, seafood, and avocados. Here are some ways to work more of these into your day.\u003cbr /\u003e\r\n\u003c/p\u003e\r\n \u003ch4\u003eNuts and Seeds\u003c/h4\u003e\r\n \u003cp\u003eAlmonds, pistachios, walnuts and pecans are considered “tree nuts,” which have more heart-healthy omega-3s than peanuts (which aren’t actually nuts, they’re beans). Try a few of these tips to get more nuts and seeds into your diet:\u003c/p\u003e\r\n \u003cul\u003e\u003cli\u003eA handful of nuts makes a filling snack.\u003c/li\u003e\u003cli\u003eTry stirring some nut butter into oatmeal, yogurt or protein shakes, or spread some on apple slices for a quick snack.\u003c/li\u003e\u003cli\u003eFinely ground nuts make a delicious crispy coating for fish or chicken. Dip fish filets or chicken breasts into beaten egg whites, then lightly coat with ground nuts. Season with salt and pepper, then bake or sauté.\u003c/li\u003e\u003cli\u003eSprinkle nuts or seeds into your shakes or green salads and on top of cooked vegetables, yogurt or hot cereal.\u003c/li\u003e\u003cli\u003eAdd nuts and seeds to trail mix.\u003c/li\u003e\u003cli\u003eTahini (sesame seed paste) makes a delicious base for a salad dressing or sauce\u003c/li\u003e\u003c/ul\u003e\r\n \u003ch3\u003eOlive Oil and Olives\u003c/h3\u003e\r\n \u003cp\u003eOlive oil is also one of the richest sources of heart-healthy monounsaturated fat. If the flavor of extra-virgin olive oil is too strong for you, look for \u0026#34;light\u0026#34; olive oils, which have the same calories as regular olive oil but are lighter in flavor.\u003c/p\u003e\r\n\u003cul\u003e\u003cli\u003eUse olive oil to replace vegetable oils and butter when you cook.\u003c/li\u003e\u003cli\u003eMake your own salad dressing with 2 parts olive oil, 1 part lemon juice or vinegar and salt and pepper to taste.\u003cbr /\u003e\r\n\u003c/li\u003e\u003cli\u003eUse a tiny bit of olive oil to flavor cooked vegetables.\u003c/li\u003e\u003cli\u003eAdd whole olives to salads, chopped olives to pasta sauces or stir them into whole-grain dishes after cooking.\u003c/li\u003e\u003cli\u003eTry an olive spread for whole-grain crackers. Whip up chopped olives, garlic and a little tomato paste in the blender. You could even add some anchovies to take the flavor over the top!\u003c/li\u003e\u003c/ul\u003e\r\n \u003ch3\u003eSeafood\u003c/h3\u003e\r\n \u003cp\u003eFish fat naturally contains heart-healthy omega-3s, but most of us simply don’t eat it as often as we should – that is, a couple of times a week. Here are a few practical tips on getting more seafood into your diet:\u003c/p\u003e\r\n \u003cul\u003e\r\n\u003cli\u003eCanned tuna and salmon are super convenient. Flake some tuna or salmon on top of a green salad for a quick meal.\u003c/li\u003e\r\n\u003cli\u003eFrozen cooked shrimp and scallops are easily added to soups or pasta dishes.\u003c/li\u003e\r\n\u003cli\u003eTry using fish instead of chicken in some of your favorite dishes like tacos or one-dish meals.\u003c/li\u003e\r\n\u003cli\u003eOrder fish more often when you eat in restaurants.\u003cbr\u003e\r\n\u003c/li\u003e\r\n\u003c/ul\u003e\r\n \u003ch3\u003eAvocado\u003c/h3\u003e\r\n \u003cp\u003eAn avocado is technically a fruit and a good source of monounsaturated fat. Here are a few of my favorite uses for avocado:\u003c/p\u003e\r\n \u003cul\u003e\r\n\u003cli\u003eUse mashed avocado as a substitute for mayonnaise in tuna salad or egg salad.\u003c/li\u003e\r\n\u003cli\u003eMash into guacamole with a little lime juice and salt, but use cut veggies rather than chips for dipping.\u003c/li\u003e\r\n\u003cli\u003eAvocado pairs really well with eggs. Try a few slices in an omelet or on top of hard-boiled eggs.\u003c/li\u003e\r\n\u003cli\u003eMix diced avocado, mango and red onion with a little lime juice and cilantro into a delicious salsa for grilled fish or chicken.\u003c/li\u003e\r\n\u003c/ul\u003e\r\n\u003cp\u003eYes, you can have fats in a healthy diet, but only if they’re the right ones. Healthy fats from foods like fish, nuts, seeds, olives and olive oils and avocados can help provide your body with the essential nutrition you need, but remember to watch those calories. Even though they’re healthy fats, the calories can add up.\u003c/p\u003e\r\n","url":"https://www.herbalife.com/en-sg/wellness-resources/articles/healthy-fat-sources","dateModified":"2023-12-18T18:31:16.736Z","datePublished":"2023-07-21T06:00Z","articleSection":"Daily Nutrition \u0026 Health"},{"@type":"WebPage","url":"https://www.herbalife.com/en-sg/wellness-resources/articles/healthy-fat-sources","@id":"https://www.herbalife.com/en-sg/wellness-resources/articles/healthy-fat-sources","name":"4 Great Sources of Healthy Fats and How to Add Them to Your Diet","isPartOf":{"@id":"https://www.herbalife.com/en-sg/#website"},"mainEntity":{"@id":"https://www.herbalife.com/en-sg/#organization"},"inLanguage":"en_SG"},{"@type":"WebSite","name":"Herbalife","@id":"https://www.herbalife.com/#website","url":"https://www.herbalife.com/","alternateName":["Herbalife SG","Herbalife 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Learn the difference between unsaturated and saturated fats and how to incorporate healthy ones into your diet.","xdm:template":"/conf/hn-one/settings/wcm/templates/article-detail-page","xdm:language":"en-SG","xdm:tags":[],"repo:path":"/content/hn-one/en-sg/wellness-resources/articles/healthy-fat-sources.html"}}" data-content-author="Susan Bowerman, M.S., R.D., CSSD, CSOWM, FAND – Sr. Director, Worldwide Nutrition Education and Training" data-content-publish-date="21 July 2023" data-content-category-id="content-type:goal/daily-nutrition-health" data-content-name="4 Great Sources of Healthy Fats and How to Add Them to Your Diet" data-content-type="content-type:content" data-content-sub-type="content-type:content/articles" data-content-id="96d57370-5d06-4f2f-b162-6456b2315c5d" data-translation-source-path="/content/hn-one/language-masters/en/wellness-resources/articles/healthy-fat-sources"> <div class="root container responsivegrid"> <div id="container-04d912910f-9b3987d1-b881-4c05-bcda-409b32840a58" class="cmp-container"> <div class="aem-Grid aem-Grid--12 aem-Grid--default--12 "> <header class="experiencefragment aem-GridColumn aem-GridColumn--default--12"> <div id="experiencefragment-596fe2202e" class="cmp-experiencefragment cmp-experiencefragment--h1-header"> <div id="container-90ccb2cc24-68fb1193-ba3e-4f1c-829a-4ede6a9cce89" class="cmp-container"> <div class="aem-Grid aem-Grid--12 aem-Grid--default--12 "> <div class="layout aem-GridColumn aem-GridColumn--default--12"> <header class="h1-header-layout"> <div class="h1-header-row-wrapper h1-header-nav-wrapper h1-header-nav-wrapper__cc-top-bar page-gutter" data-cmp-wrapper="header" data-is-brand="false"> <div class="h1-header-row h1-header-nav-row content-wrapper"> <div class="h1-header-col h1-header-right-col"> <div class="h1-header-component-wrapper h1-header-language-selector__wrapper"> <div class="h1-header-language-selector"> <hn-language-selector config-aem="{"locale":{"countryCode":"sg","languages":[{"countryName":"","languageCode":"en"}]}}"></hn-language-selector> </div> </div> <div class="h1-header-component-wrapper h1-header-profile__wrapper"> <div class="iconProfileComponent"> <div data-is-brand="true" class="h1-icon-popup--wrapper"> <div class="h1-icon-popup--content top"></div> </div> <div data-is-brand="false" class="h1-header-profile"> <hn-signin label-aem="{"iconLabel":"Profile","iconText":"Login","text":"Login"}"></hn-signin> </div> </div> </div> </div> </div> </div> <div class="h1-header-row-wrapper h1-header-nav-wrapper page-gutter" data-cmp-wrapper="header"> <div class="h1-header-row h1-header-nav-row content-wrapper"> <div class="h1-header-col h1-header-flyout-col"></div> <div class="h1-header-col h1-header-left-col"> <div class="h1-header-component-wrapper h1-header-logo__wrapper"> <div data-cmp-src="/content/experience-fragments/hn-one/en-sg/h1-header/master/_jcr_content/root/layout_41909470/logo.coreimg{.width}.png/1729630950531/h1-logo.png" data-asset-id="b4e56f73-7477-4f9d-ba53-b0598ebd5491" data-cmp-data-layer="{"image-b0862c31dd":{"@type":"core/wcm/components/image/v3/image","repo:modifyDate":"2024-03-21T17:43:35Z","dc:title":"Herbalife Brandmark - Primary - Garden Green - rgb - png","xdm:linkURL":"/en-sg","image":{"repo:id":"b4e56f73-7477-4f9d-ba53-b0598ebd5491","repo:modifyDate":"2024-10-22T21:02:30Z","@type":"image/png","repo:path":"/content/dam/hn-one/en/hybrid/h1-logo.png","xdm:smartTags":{"peripheral":0.77}}}}" data-cmp-hook-image="imageV3" class="cmp-image" itemscope itemtype="http://schema.org/ImageObject"> <a class="cmp-image__link" data-cmp-clickable-custom-ci href="/en-sg">  <picture> <source media="(min-width:1140px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1140px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png" /> <source media="(min-width:640px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:640px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png" /> <source media="(min-width:1px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png" /> <img src="/dmassets/hn-one/en/hybrid/h1-logo.png" alt="Refer to the Style Guide for directions on usage. 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srcset="/dmassets/hn-one/en/hybrid/icons/hamburger_icon.jpg?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1px)" srcset="/dmassets/hn-one/en/hybrid/icons/hamburger_icon.jpg" /> <img src="/dmassets/hn-one/en/hybrid/icons/hamburger_icon.jpg" alt="FLaytout Menu" class="cmp-image__image" loading="lazy"/> </picture> </div> </div> <div class="h1-header-flyout-menu--wrapper"> <div class="h1-header-flyout-menu--container"> <div class="flyout-menu-items--nav--wrapper"> <div class="flyout-menu-items--header"> <div class="flyout-menu-items--header--img"> <div> <div data-cmp-src="/content/experience-fragments/hn-one/en-sg/h1-header/master/_jcr_content/root/layout_41909470/logo.coreimg{.width}.png/1729630950531/h1-logo.png" data-asset-id="b4e56f73-7477-4f9d-ba53-b0598ebd5491" data-cmp-data-layer="{"image-b0862c31dd":{"@type":"core/wcm/components/image/v3/image","repo:modifyDate":"2024-03-21T17:43:35Z","dc:title":"Herbalife Brandmark - Primary - Garden Green - rgb - 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data-cmp-data-layer="{"image-0efd3a29f1":{"@type":"core/wcm/components/image/v3/image","repo:modifyDate":"2024-03-21T17:43:35Z","image":{"repo:id":"16ef8741-6f86-42e4-8be9-3f33c07a009a","repo:modifyDate":"2024-04-05T12:31:43Z","@type":"image/png","repo:path":"/content/dam/hn-one/en/hybrid/icons/close.png","xdm:smartTags":{"tartan":0.881,"javelin":0.838,"skiing":0.783,"vertex":0.877,"cross":0.838,"dot":0.769,"crossed arms":0.844,"leaf":0.849,"kilt":0.812,"web icon":0.811,"symmetry":0.807,"checked pattern":0.785,"qr code":0.829,"triangular":0.838,"fraternity":0.827,"rectangle":0.855,"motif":0.773,"plaid":0.845,"crossbar":0.817,"checkered":0.808,"star symbol":0.785,"mesh":0.77,"night photography":0.935,"cross country":0.854}}}}" data-cmp-hook-image="imageV3" class="cmp-image" itemscope itemtype="http://schema.org/ImageObject">  <picture> <source media="(min-width:1140px)" srcset="/dmassets/hn-one/en/hybrid/icons/close.png?fmt=webp-alpha" type="image/webp" /> <source 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role="link" data-cmp-clickable-custom-sub-header-mob href="javascript:;"> Back </a> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/content/hn-one/en-sg/achieve-your-goals/healthy-weight.html" href="/en-sg/achieve-your-goals/healthy-weight" data-link-level="1" data-cmp-clickable-custom-sub-header-mob>Healthy Weight</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/content/hn-one/en-sg/achieve-your-goals/fitness-and-performance.html" href="/en-sg/achieve-your-goals/fitness-and-performance" data-link-level="1" data-cmp-clickable-custom-sub-header-mob>Fitness & Performance</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/content/hn-one/en-sg/achieve-your-goals/daily-nutrition-health.html" 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class="nav-link nav-expand-link" tabindex="0" data-adl-cta-linkurl="#" href="#" data-link-level="1" data-cmp-clickable-custom-sub-header-mob>By Type</a> <span class="nav-link--next"></span> </div> <ul class="nav-items nav-expand-content" role="tree" data-cmp-clickable-custom-sub-sub-mob> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/all-products" href="/en-sg/u/category/all-products" data-link-level="2" data-cmp-clickable-custom-sub-header-mob>View all</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item nav-expand"> <div class="nav-link--wrapper"> <a class="nav-link nav-expand-link" tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/shakes" href="/en-sg/u/category/by-type/shakes" data-link-level="2" data-cmp-clickable-custom-sub-header-mob>Shakes</a> <span class="nav-link--next"></span> </div> <ul class="nav-items nav-expand-content" role="tree" 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data-adl-cta-linkurl="/en-sg/u/category/by-type/teas-beverages/energy-boost" href="/en-sg/u/category/by-type/teas-beverages/energy-boost" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Energy Boost</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/teas-beverages/hydration-boost" href="/en-sg/u/category/by-type/teas-beverages/hydration-boost" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Hydration Boost</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/teas-beverages/sports-performance" href="/en-sg/u/category/by-type/teas-beverages/sports-performance" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Sports Performance</a> <span class="nav-link--next"></span> </div> 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data-cmp-src="https://s7d9.scene7.com/is/image/herbalife/li-salmon-salad-avocados-1340260363?qlt=85&wid=%7B.width%7D&ts=1711168432721&dpr=off" data-cmp-data-layer="{"image-4ca558031e":{"@type":"core/wcm/components/image/v3/image","repo:modifyDate":"2023-12-18T18:31:12Z","dc:title":"Bowl of food on a table","image":{"repo:id":"0121c2b1-f33c-472c-b35e-8c69c4b3edab","repo:modifyDate":"2024-03-23T04:33:52Z","@type":"image/jpeg","repo:path":"/content/dam/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg","xdm:smartTags":{"ramen":0.809,"fish":0.759,"superfood":0.86,"food photography":0.955,"soy sauce":0.83,"culinary art":0.776,"mash":0.85,"spar":0.813,"bowl":0.871}}}}" data-cmp-hook-image="imageV3" class="cmp-image" itemscope itemtype="http://schema.org/ImageObject">  <picture>  <source media="(min-width:1140px)" srcset="/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg:desktop-w1248h533-234?qlt=85&ts=1711168432721&dpr=off"/> <source media="(min-width:640px)" srcset="/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg:tablet-w664h356-186?qlt=85&ts=1711168432721&dpr=off"/> <source media="(min-width:1px)" srcset="/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg:mobile-w343h356-096?qlt=85&ts=1711168432721&dpr=off"/> <img src="/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg?qlt=85&ts=1711168432721&dpr=off" srcset="/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg?qlt=85&wid=320&ts=1711168432721&dpr=off 320w,/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg?qlt=85&wid=480&ts=1711168432721&dpr=off 480w,/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg?qlt=85&wid=600&ts=1711168432721&dpr=off 600w,/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg?qlt=85&wid=800&ts=1711168432721&dpr=off 800w,/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg?qlt=85&wid=1024&ts=1711168432721&dpr=off 1024w,/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg?qlt=85&wid=1200&ts=1711168432721&dpr=off 1200w,/dmassets/global-reusable-assets/images/li-salmon-salad-avocados-1340260363.jpg?qlt=85&wid=1600&ts=1711168432721&dpr=off 1600w" loading="lazy" class="cmp-image__image" itemprop="contentUrl" width="1480" height="981" sizes="(max-width: 320px) 320px, (max-width: 480px) 480px, (max-width: 600px) 600px, (max-width: 800px) 800px, (max-width: 1024px) 1024px, (max-width: 1200px) 1200px, (max-width: 1600px) 1600px" alt="Bowl of food on a table" title="Bowl of food on a table"/> </picture> <meta itemprop="caption" content="Bowl of food on a table"/> </div> </div> </div> <div class="cmp-articles-detail__article"><div class="articles article-detail"> <div class="cmp-article-detail"> <p class="cmp-article-detail-category">Daily Nutrition & Health</p> <div class="cmp-article-detail-content"> <h1 class="cmp-article-detail-content__title">4 Great Sources of Healthy Fats and How to Add Them to Your Diet</h1> <p class="cmp-article-detail-content__details">Susan Bowerman, M.S., R.D., CSSD, CSOWM, FAND – Sr. Director, Worldwide Nutrition Education and Training <span class="hlicon-dot"></span>21 July 2023</p> </div> </div> </div> </div> <div class="cmp-articles-detail__container"><div class="container responsivegrid"> <div id="container-99f4324583-a1a1a0d1-d6e2-4e42-a6e4-a2aa5ae48fa6" class="cmp-container"> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-05cde774-4ccf-428d-9acb-afab59fc7618"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>What are healthy fats? It may sound like a contradiction, but there are fats that are not only good for you but essential to a complete and nutritious diet. Healthy fats can also help promote heart health, so there’s no reason to completely avoid all fats in your diet. The key is knowing the difference between healthy fats vs. unhealthy fats, and more importantly, knowing the best sources of healthy fats.<br /> <br /> Let’s dive deeper into what foods have them and which ones may be right for you.</p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-ce79823f-d0dc-4df3-ac85-d5486b1ee3ed"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h3>Saturated vs. Unsaturated Fats: Which Are Better?</h3> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-3e1a14f4-814f-4c1c-b03f-5ba6641cbe93"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>The fats you eat can be divided up into two broad categories: saturated (unhealthy) and unsaturated (healthy) fats.</p> <ul><li>Unsaturated fats are considered better for you because they are primarily derived from plant foods. Moreover, they can help keep your blood cholesterol levels within a normal range.</li><li>On the other hand, a diet that contains a lot of saturated fats, which are primarily found in animal products like butter, cheese, whole milk and meat, can contribute to a rise in blood cholesterol levels.</li></ul> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-571baa1f-0403-4956-9623-195e0fc0bbdc"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h3>Monounsaturated and Polyunsaturated Fats</h3> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-f3324cb9-5169-42a9-961e-c26f93ef3a40"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>Unsaturated fats can be further broken down into two categories: monounsaturated fats and polyunsaturated fats.</p> <ul><li>You’ll find monounsaturated fats in nuts, seeds, olives, olive oil and avocados. They’re considered heart-healthy when eaten in moderate amounts – and in place of the less healthy saturated fats.</li><li>Polyunsaturated fats can be further classified as either "omega-3" or "omega-6" fats. While your body requires both types, you need them in the proper balance to promote good health. The problem for most of us is that we eat too many omega-6 fats (mainly from fried foods, snack foods and sweet baked goods) and not enough omega-3s (provided by fish, nuts, seeds and leafy greens).<br /> </li></ul> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-f052be1a-a22a-4414-ae6a-3a24f77269ef"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h3>Healthy Fats and Weight Loss: Keep Your Calories in Check</h3> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-72a689e9-e0d8-4d2b-8ca5-46bca2461313"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>One thing to keep in mind – added fats do add calories to your diet. All oils, for example – regardless of their source – have about 120 calories per tablespoon. Small amounts of fat can add a lot of flavor to foods, so use them sparingly and focus on the healthy ones.<br /> </p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-bfda3341-15ef-4675-8b2c-ea50de046f37"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h3>My Top List of Foods With Healthy Fats<br /> </h3> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-b5acce8b-af96-44eb-a862-9980c3f80929"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>The foods that contain heart-healthy fats include nuts and seeds, olives and olive oil, seafood, and avocados. Here are some ways to work more of these into your day.<br /> </p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-d958ff96-890e-4376-9179-ceff57e217a2"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h4>Nuts and Seeds</h4> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-9543248a-d2fa-4dd6-8f91-5479f756bfd5"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>Almonds, pistachios, walnuts and pecans are considered “tree nuts,” which have more heart-healthy omega-3s than peanuts (which aren’t actually nuts, they’re beans). Try a few of these tips to get more nuts and seeds into your diet:</p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-a23dbea5-1e5a-408f-a1c2-6bd099726fe1"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><ul><li>A handful of nuts makes a filling snack.</li><li>Try stirring some nut butter into oatmeal, yogurt or protein shakes, or spread some on apple slices for a quick snack.</li><li>Finely ground nuts make a delicious crispy coating for fish or chicken. Dip fish filets or chicken breasts into beaten egg whites, then lightly coat with ground nuts. Season with salt and pepper, then bake or sauté.</li><li>Sprinkle nuts or seeds into your shakes or green salads and on top of cooked vegetables, yogurt or hot cereal.</li><li>Add nuts and seeds to trail mix.</li><li>Tahini (sesame seed paste) makes a delicious base for a salad dressing or sauce</li></ul> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-0ef9d98d-4ca0-400e-b0fb-6e3d6fbe4e0f"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h3>Olive Oil and Olives</h3> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-62f77e74-cdf9-40ca-991a-d45120b763fd"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>Olive oil is also one of the richest sources of heart-healthy monounsaturated fat. If the flavor of extra-virgin olive oil is too strong for you, look for "light" olive oils, which have the same calories as regular olive oil but are lighter in flavor.</p> <ul><li>Use olive oil to replace vegetable oils and butter when you cook.</li><li>Make your own salad dressing with 2 parts olive oil, 1 part lemon juice or vinegar and salt and pepper to taste.<br /> </li><li>Use a tiny bit of olive oil to flavor cooked vegetables.</li><li>Add whole olives to salads, chopped olives to pasta sauces or stir them into whole-grain dishes after cooking.</li><li>Try an olive spread for whole-grain crackers. Whip up chopped olives, garlic and a little tomato paste in the blender. You could even add some anchovies to take the flavor over the top!</li></ul> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-d6d1285f-6b9b-47a0-bdcc-544925169d3b"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h3>Seafood</h3> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-54d1edc2-49ae-4e57-8bda-977f0acdc8eb"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>Fish fat naturally contains heart-healthy omega-3s, but most of us simply don’t eat it as often as we should – that is, a couple of times a week. Here are a few practical tips on getting more seafood into your diet:</p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-d08518c5-3d39-4da5-861c-c04dd5fc313b"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><ul><li>Canned tuna and salmon are super convenient. Flake some tuna or salmon on top of a green salad for a quick meal.</li><li>Frozen cooked shrimp and scallops are easily added to soups or pasta dishes.</li><li>Try using fish instead of chicken in some of your favorite dishes like tacos or one-dish meals.</li><li>Order fish more often when you eat in restaurants.<br /> </li></ul> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-fd6bddc7-5f10-4251-bf6d-948a76e2c421"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h3>Avocado</h3> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-466896ec-681b-4e0f-bb65-7490beaf1f6a"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>An avocado is technically a fruit and a good source of monounsaturated fat. Here are a few of my favorite uses for avocado:</p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="-a3bd1618-6ef9-4a4b-92f0-781ca4664f5d"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><ul><li>Use mashed avocado as a substitute for mayonnaise in tuna salad or egg salad.</li><li>Mash into guacamole with a little lime juice and salt, but use cut veggies rather than chips for dipping.</li><li>Avocado pairs really well with eggs. Try a few slices in an omelet or on top of hard-boiled eggs.</li><li>Mix diced avocado, mango and red onion with a little lime juice and cilantro into a delicious salsa for grilled fish or chicken.</li></ul> <p>Yes, you can have fats in a healthy diet, but only if they’re the right ones. Healthy fats from foods like fish, nuts, seeds, olives and olive oils and avocados can help provide your body with the essential nutrition you need, but remember to watch those calories. Even though they’re healthy fats, the calories can add up.</p> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> <div class="content-link-list-layout aem-GridColumn aem-GridColumn--default--12"><div> <div class="cmp-content-link-list-layout h1-cmp-theme-background-color__primary cmp-analytics-multipleoccurance"> <div class="cmp-content-link-list-layout__header-wrapper" data-adl-layout-linkelementCustom="button" data-adl-layout-linkComponent="content-link-list-layout" data-adl-layout-linkPosition="{s}.cmp-content-link-list-layout__title.h1-cmp-theme-color__secondary .cmp-text p{s}_content-link-list-layout"> <div class="cmp-content-link-list-layout__header content-wrapper page-gutter"> <div class="cmp-content-link-list-layout__title h1-cmp-theme-color__secondary"><div class="text title"> <div data-cmp-data-layer="{"text-849b7d7d51":{"@type":"/apps/hn-one/components/text","repo:modifyDate":"2023-12-18T18:31:12Z","xdm:text":"<p>Trending Articles</p>\r\n"}}" 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