Hey there, Vic here and I just had a small snack of 8 almonds and half of a grapefruit. Almonds are a great source of healthy fat and I eat a few nearly every day. Some other good sources of healthy fat are grass fed beef, free range eggs, naturally raised lamb, salmon, tuna, walnuts, macadamia nuts, avocado, extra virgin olive oil, coconut oil and an essential fatty acid supplement.
Unfortunately the old advice of eating a “low fat diet” still gets passed around and people are skeptical when I say that you not only can, but should, include healthy fats in your weight loss nutrition plan. Below are 6 reasons to include healthy fat in your diet:
1. You feel full. Including some healthy fat in your meals slows down absorption and will make you feel full for longer. If you’ve experienced eating a plain salad and then being hungry 30 minutes later, be sure to include some healthy fats with your salad. I love grilled steak with my salad (also a great protein source) and I’m a big fan of homemade salad dressing using extra virgin olive oil as the main ingredient. Slivered almonds, crushed walnuts, and chopped avocado also make great additions to salad.
2. Vitamin use. Dietary fat is needed for your body to use Vitamins A, D, E, and K. That’s why they are known as “fat soluble vitamins”.
3. Help lower cholesterol. Monounsaturated fats, such as those found in extra virgin olive oil, can help lower “bad” LDL cholesterol.
4. Reduce inflammation. Inflammation can be caused by a poor Omega-3/Omega-6 essential fatty acid balance (with the Omega-6 typically being way too high). Good sources of Omega-3 fatty acids include the “fatty” fish such as salmon and tuna. Personally, I hate to cook fish because I don’t like the smell in my tiny apartment. That’s why I take Prograde’s EFA Icon supplement daily (no fish burps with the krill oil!).
6. Brain health. Hey, the Omega-3 thing is coming up again and I wasn’t even trying to make this an article specifically about them. . . Anyway, Psychology Today reports that Omega-3 fatty acids are good for your brain going as far as saying that if your diet provides the essential, good fats, your brain cells can manufacture higher-quality nerve cell membranes and influence positively your nerve cells’ ability to function at their peak capacity.
7. Better vision. And lets do one more for that superstar Omega-3! The National Eye Institute reports that Omega-3 fatty acids may halt vision-robbing blood vessel growth in the retina.
Without a doubt, healthy fat is an important part of your diet. And yes, even if you are trying to lose weight. The next time your hear someone talk about a “low-fat” diet, remember the many important ways the body benefits from dietary fat.
Do you still focus on eating a “low fat” diet? Do you make it a point to get Omega-3 fatty acids in your diet? Let me know in the comments below.