Incorporating Healthy Fats Into Your Meals

Incorporating healthy fats into your meals can be a great way to promote overall health and well-being by allowing for the absorption of fat-soluble vitamins, assisting with brain function, and helping us feel fuller for longer periods of time. There are several ways to add more healthy fats into your diet through other ways than just substituting butter for olive oil. So, what are some easy ways to add healthy fats to your meals and snacks? 

One way to add more healthy fats to your diet is through avocados! Avocados are high in monounsaturated fat, which helps to promote heart and cardiovascular health by lowering the LDL cholesterol, which is the bad cholesterol. Avocados are also high in vitamins C, E, K, and B6! An example of a nutrient-dense meal containing avocado is avocado toast; try using whole-grain toast, spreading the avocado on the toast, and topping it with eggs! This is a great balance of healthy fats, fiber, and protein. 

Another way to incorporate healthy fats into your meals and snacks is through nuts and seeds. Try sprinkling chia seeds, flaxseeds, almonds, walnuts, or pumpkin seeds onto yogurt, oatmeal, or salads for added texture and healthy fats. You can also use nut butter like almond, cashew, or peanut butter. These can be added to whole grain toast, used as a dip for fruits, or even added to smoothies to create a creamier texture. 

Fatty fish such as salmon, mackerel, and tuna are also great to add to your diet because while they do contain healthy fats, they are also high in protein! Protein helps many body processes, such as building muscle and other tissues and helping with satiety. Fish is also high in omega-3 fatty acids which help lower your risk of developing cardiovascular disease, and blood clots, and could even help lower your risk of developing certain cancers such as breast cancer. Tofu and edamame are other examples of foods that are healthy fats that are also high in protein. Try including tofu in stir-fries or even as a meat substitute in meals. Edamame can also be added to stir-fries and salad or can even be eaten alone as a snack.

The last way you can incorporate healthy fats is by eating dark chocolate! Dark chocolate contains a high cocoa content and is lower in sugar than milk chocolate. It is also a great source of antioxidants!

Remember, moderation is key. While healthy fats are good for you, they're also calorie-dense, so be mindful of portion sizes. If you want more information on daily fat goals and other ways to incorporate healthy fats into your diet, schedule a complimentary call with one of our Ready Steps registered dietitians here!