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Trying to eat better for your heart health or more healthfully overall doesn’t mean cutting out all fat. Focusing on the healthier varieties of fat can not only improve your cholesterol but can offer other great benefits too.
Omega-3 fats help promote normal functioning of the brain and nervous system. These fats may also reduce inflammation in the body. By being intentional about adding these fats in to your diet, you can gain health benefits without feeling restricted or like you’re cutting a bunch of things out of your diet.
Adding walnuts, flaxseed, or chia seeds to cereal, oatmeal, or salads are easy ways to incorporate these healthy fats into your everyday foods. When adding nuts, being mindful of portion size and choosing unsalted options can help manage weight and blood pressure.
Choosing fatty fish like salmon or sardines twice a week is another great way to incorporate more of these fats. Eggs can be fortified with Omega-3s if the chicken is fed a diet high in these fats, so look on the packaging to sneak some more in that way.
Another great way to focus on adding in health fats is by using oil in salad dressing or to sauté vegetables, seafood, or meats. When cooking with high heat, avocado oil may be better than olive oil due to its higher smoke point. Adding avocado can add fiber, potassium, and other vitamins and minerals to your diet, and is great on sandwiches, salads, soups, or on toast.
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