4 Healthy Fats to Eat Each Week

Have you ever heard the saying consistency is more important than perfection?  It applies well to nutrition, and in this case, fats. There’s definitely room in your diet for that beloved queso, but focusing on healthy fats, most often, may be advantageous to your health.  Here are four of our favorite healthy fats to eat each week. 

What is a Healthy Fat?

There are three main categories of fats – saturated fats, trans fats, and unsaturated fats.  Typically, unsaturated fats are known as healthy fats.  They are further broken down into monounsaturated or polyunsaturated fats, depending on their molecular structure. Current research has found them to promote good cholesterol levels and heart health.

Related Reading: Embracing Healthy Fats: Everything You Need to Know.

 

4 Healthy Fats to Eat Each Week

1. Avocado

Green foods have a healthy reputation, and avocado is no exception.  While technically a fruit, avocado’s nutrition profile reads more like a fat, specifically rich in monounsaturated fats. It’s best known for its role in guacamole, but avocado can be quite versatile.  Spread it on toast, sandwiches, or wraps and dice it onto grain bowls, chopped salads, or even some casseroles.

Suppose you’re following our high-satisfaction nutrition strategy or focusing on eating more satiating foods. In that case, avocado may be a food to focus on, as a crossover study found that some participants who ate half of an avocado at lunch felt full for up to 5 hours.

2. Olive Oil

If you still need to jump on the make-your-own-salad-dressing trend, then now might be the time. A homemade salad dressing is a great way to minimize extra ingredients, save money, and obtain your serving of healthy fats, since olive oil is often the first ingredient. Of course, there are store-bought options that use olive oil, like this one by Bragg.  But it should be noted that olive oil is not the norm in commercial dressings and marinades.  Brands often use canola or soybean oil since these ingredients are cheaper to source.

Related Reading: Our Simple, No-Fail Marinade Recipe

3. Nuts & Seeds

Nuts and seeds are a popular health food, yet one that some shy away from due to their serving size and calorie content.  However, the health benefits of nuts and seeds likely outweigh any cons.  The great thing about nuts and seeds is how many there are to choose from, as variety adds immense value to any diet.  Regardless of your choice, be sure to understand the proper storage techniques of nuts and seeds to get the most nutrition out of your purchase.  Most should be stored in the refrigerator or freezer to avoid spoilage.

4. Fish

This high-protein food is often a love-it or hate-it type of thing.  If you do enjoy the taste of fish, here’s your reminder to prioritize it on your menu each week.  Certain varieties may be advantageous to boost omega-3 consumption; look for salmon, mackerel, herring, lake trout, sardines, or albacore tuna.  Besides nutrition, another perk for choosing fish as your protein is that it takes only minutes to cook in the oven, steamer, skillet, or air-fryer.  Better yet, canned or pouches of sardines, albacore tuna, and salmon are ready to eat, with no cooking required.

The Bottom Line

Avocado, olive oil, fish, nuts, and seeds are some of our favorite healthy fats to add to recipes. These foods not only help your meal to feel more filling but also provide great nutritional value and delicious flavor.