Dietary fat has this notoriously bad reputation. You hear the word fat and automatically think any food with fat is unhealthy or will make you gain weight. The shocking truth however is that fat is actually an important part of a healthy and balanced diet.
The second key to keeping your heart healthy is to include healthy fats in your diet. So which fats are considered the healthy ones? Fats that are rich in omega 3s and unsaturated fats can help raise your good cholesterol (HDL cholesterol) and increase your protection from heart attack and stroke. Check out the examples below.
Omega 3 Fats:
- Fatty fish like salmon, herring, sardines, lake trout, and Atlantic or Pacific mackerel
- Chia seeds
- Hemp seeds
- Vegetable oils such as olive, grape seed oil, canola, and avocado oil
- Peanut butter
- Nuts (stick to 1oz portion sizes and aim for unsalted)
Including healthy fats in your lifestyle will also help you to have more satiety with your meals which can promote portion control and help prevent overeating.
Now that you know some healthier sources of dietary fat, swap them out for some of the less healthy ones (for example butter, lard, bacon, heavy cream, sausage, and processed meats).
This Valentine’s Day, give yourself and your loved ones the gift of a healthy heart. Keep an eye out for the next post that will feature the third and final key to a healthy heart.
The Diet Duchess