6 undeniable reasons to eat more healthy fats

Know your facts

When it comes to weight loss, fat has a bad rap, because it packs more calories per gram than carbs or proteins. But the reality is a low-fat diet may do more harm than good. First, it can lead to deficiencies in fat-soluble vitamins (A, D, E and K), which are critical for healthy cells and hormone production, says Ottawa nutritionist Rachel Caven.

Second, when you cut fat, you may eat more unhealthy sugars and chemical fillers. Avoid this trap by planning your daily calorie intake to include 30 percent healthy fats (good-for-you polyunsaturated and monounsaturated). And no trans fats, please!

Get the recipe for this salad at chatelaine.com/healthyfat 

Eat more avocado

Here’s an aha! we just love to share: Use avocado instead of mayo on your next sandwich for a major nutrient boost. Avocados have that creamy, treat-like consistency, with the added health benefits of heart-smart monounsaturated fat, fibre (6 to 7 grams!), vitamin E and potassium.

Try It Today: Mix this healthy fat in with tuna, chopped celery and carrots, or use it as a spread on your sliced bread or wrap. 

Follow the jump for more health benefits of avocado.

Go Greek (as in olives, feta, fish...)

Fats that are common in the Mediterranean (olive oil, omega-3-rich fish, feta, yogurt and nuts) will score you a home run when it comes to choosing healthy fats and building stronger bones. A study on men published in the Journal of Clinical Endocrinology & Metabolism reveals this fatty fare can help lower osteoporosis risk.

Here’s another reason to eat like the Greeks: These same foods can decrease insulin resistance in the body, which can reduce your risk of heart disease. Opa!

Fuel your brain with fish

Oily fish like salmon, sardines and tuna are rich in EPA and DHA omega-3s, which health experts say are essential for preventing memory loss and keeping your brain healthy. They protect the strength of your nervous system too.

Read every detail

Often what makes a fat unhealthy is how it’s processed. A good rule of thumb is to always choose extra-virgin or cold-pressed oils and avoid ingredients you can't pronounce.

Make it a Habit: If you don’t recognize an ingredient on the label, put the item back! Same goes for trans fats.

Say yes to omega-3s

“Some of the best foods for healthy fats are those that contain omega-3 fatty acids, because our bodies don’t produce them on their own,” says Caven.

Including these good-for-you fats at every meal is easier than you think.

Try it today: Add ground flaxseed to your yogurt, cereal or smoothie and chopped walnuts to your salads. Switch to omega-3 eggs for brekkie and have fish two to three times a week.

Find yummy (healthy!) egg recipes for every meal at chatelaine.com/eggs