The Truth About Healthy Fats and Your Diet

For years, fats were unfairly demonized. However, nutritional science has made one thing clear: not all fats are created equal, and some are essential for your health. The so-called “healthy fats” not only nourish your body but can also help protect your heart, keep your mind sharp, and improve your overall well-being. In this guide, you'll discover what they are, why they're necessary, and in which foods you can find them naturally.

What Are Healthy Fats?

Healthy fats are unsaturated fats that perform key functions in the body. They are mainly divided into two types:

• Monounsaturated fats: These help reduce LDL (low-density lipoprotein), which carries cholesterol from the liver to other parts of the body. If there is too much LDL in the blood, it can build up on artery walls, forming plaques that narrow or block them. They also increase HDL (high-density lipoprotein), which collects excess cholesterol in the blood and returns it to the liver for removal. High HDL levels are linked to a lower cardiovascular risk, as they help "clean out" bad cholesterol.
  
  
• Polyunsaturated fats: These include the famous omega-3 and omega-6 fatty acids, which are essential because the body cannot produce them on its own. They are important for brain function, cellular health, and the cardiovascular system.

In contrast, trans fats and excessive saturated fats are associated with a higher risk of disease. Therefore, it's crucial to prioritize healthy fats and limit the harmful kinds.

Health Benefits of Including Healthy Fats

Contrary to popular belief, healthy fats do not cause weight gain on their own. In fact, their moderate and balanced consumption enhances multiple vital functions:

• Cardiovascular health: They help lower blood pressure and LDL cholesterol and reduce the risk of heart disease and stroke. According to the American Heart Association, replacing saturated fats with unsaturated fats can reduce the risk of cardiovascular disease by up to 30%.
• Cognitive function: Omega-3s are key for brain development and memory and may protect against age-related cognitive decline.
  Appetite and weight management: They increase the feeling of fullness, which can help you avoid cravings and overeating.
• Immune system and inflammation reduction: Healthy fats play a role in modulating inflammation and the body's immune response.

Top Foods Rich in Healthy Fats

Incorporating healthy fats is easier than you think. These foods are easy to find and very versatile in the kitchen:

• Extra virgin olive oil: Rich in antioxidants and monounsaturated fatty acids, it's ideal for salads, sautés, and toast.
• Avocado: Contains monounsaturated fats, fiber, potassium, and antioxidants. Perfect on toast, in smoothies, tacos, or salads.
• Fatty fish (salmon, sardines, tuna): Excellent sources of omega-3s (EPA and DHA).
• Nuts (almonds, walnuts, pistachios, macadamia nuts): They provide healthy fats, fiber, vitamin E, and plant-based protein. They make a great snack or topping for yogurt, oatmeal, and salads.
• Seeds (chia, flax, sesame, sunflower): A source of plant-based omega-3s, fiber, and minerals like zinc and magnesium.
• Eggs (especially the yolk): While they contain some saturated fat, they also provide healthy fats, choline, and antioxidants like lutein.

In conclusion, instead of avoiding fats, learn to choose the right ones.

Healthy fats are essential for your body and well-being, improving everything from your heart health to your focus and satiety. Including a portion of healthy fats in every meal can help you achieve lasting nutritional balance.

Looking for snacks with good fats to get you through your day? Our selection of granolas, seed mixes, and bars with nuts and natural ingredients is designed to offer you sustained energy and quality nutrition.

Sources:

• Harvard T.H. Chan School of Public Health.
• AHA, Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association.