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Healthy Fats: The Truth About Good Fats in Your Diet

For decades, fat has been misunderstood and demonized. However, not all fats are created equal. Healthy fats play a crucial role in heart health, brain function, and hormone production. Knowing the difference between good and bad fats can help you make smarter choices for a healthier lifestyle.

What Are Healthy Fats?

Healthy fats are primarily unsaturated fats, which include:

  • Monounsaturated fats: Found in olive oil, avocados, and nuts
  • Polyunsaturated fats: Including omega-3 and omega-6 fatty acids found in fatty fish, flaxseeds, and walnuts

Health Benefits of Good Fats

  • Heart health: Healthy fats help lower LDL (bad cholesterol) and raise HDL (good cholesterol)
  • Brain support: Omega-3 fats are essential for brain development and cognitive function
  • Hormone balance: Fats are vital for producing essential hormones like estrogen and testosterone
  • Skin and hair: Promote hydration and glow from within

Sources of Healthy Fats to Add to Your Diet

  • Avocados and avocado oil
  • Extra virgin olive oil
  • Almonds, walnuts, and other nuts
  • Chia seeds and flaxseeds
  • Fatty fish such as salmon, sardines, and mackerel

What to Avoid

Limit your intake of saturated fats (found in butter and red meat) and avoid trans fats (found in processed snacks and baked goods), which increase the risk of heart disease and inflammation.

Conclusion

Don’t fear fat—embrace the healthy kinds. By incorporating sources of good fats into your meals, you support your heart, brain, and overall health. It's time to rethink fat as a friend, not a foe.

References:

  • Harvard T.H. Chan School of Public Health. (n.d.). Types of Fat
  • American Heart Association. (2021). Dietary Fats
  • National Institutes of Health. (2020). Omega-3 Fatty Acids. NIH ODS

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