Fat gets a bad rap, and while it’s very true that certain fats and too much fat can be harmful to your health, it’s important to know the fat facts. Plant-based fats like those found in avocados, nuts, seeds, and fish are all healthy fats and contribute towards building strength. Too many of us cut fat because of its negative reputation and replace it with just carbs, so we miss out on the benefits of healthy fats.
Saturated fats found in meat and dairyincreases total cholesterol and LDL, and may boost your type 2 diabetes risk.The Dietary Guidelines recommend no more than 10% of total calories come from saturated fat. So if you eat 2,000 calories a day, try keep your saturated fat intake below 22 grams.
Looking for an energy boost, try a handful of almonds.
Beware the butter! Healthy unsaturated fats are liquid at room temperature, while trans and saturated fats are solid. Swap butter, with olive and vegetable oils or try a butter alternative like margarine.
Besides nuts and avocados, another great source of healthy fats are found in flaxseed. Sprinkle a tablespoon of ground flaxseed over granola cereal, mix it in with a smoothie or add it to salad. It’s high in fiber and full of omega-3 fatty acids that contribute to a healthy digestive system.
So, while fats might not always get the best press, they ARE GOOD for you. You just have to find the right sources of fats in your diet. A little butter every now and then is’t terrible, but a butter substitute or olive oil can be just as tasty.