Let’s chat about some super easy ways to add more healthy fats to your diet (and WHY!).
Foods that are high in fat have gotten a bad reputation, mostly thanks to the low-fat movement of the 80’s. The link between fat and heart disease was pushed heavily onto Americans, so people began consuming more carbohydrates to make up for it. The message Americans heard was clear: fat is bad, carbs are good; we began replacing fat with added sugar. Since then, many other studies have been conducted and we now know that a low-fat diet does not decrease the risk of heart disease or the incidence of diabetes. The issue is with sugar!
Fats plays such an essential role in our body. We need fats the same as we need water, protein, carbohydrates, vitamins, and minerals.
Fats help our bodies digest fat-soluble vitamins like A, D, E, and K. They’re an integral part of keeping our brains, skin, hair, nails, and hormones healthy. Fat gives us extra insulation and helps regulate our core body temperature.
Here are 10 of my favorite ways to add more healthy fats to your diet:
NO. 1: Add avocado or natural peanut (or almond) butter to your morning smoothie
If you’re a smoothie drinker, you’ll love this one! In addition to your berries, bananas, and almond milk, toss in half of an avocado or a tablespoon (or two!) of natural peanut or almond butter.
If you’re not a smoothie lover, then try overnight oats with natural nut butter instead. This Banana Peanut Butter Overnight Oats is the perfect blend!
NO. 2: … Or flaxseed!
Flaxseed contains 1.8 grams of Omega-3 fatty acids per serving, which may help reduce the risk of cancer, heart disease, diabetes, and strokes. Flaxseed is also high in fiber and lignans, giving them an antioxidant boost.
Try it in these Blueberry Flax Muffins if you aren’t into smoothies!
NO. 3: Snack on chia pudding for breakfast or dessert!
Chia seeds are a great source of Omega-3 fatty acids, antioxidants, and fiber. They also contain a healthy dose of calcium, protein, and carbohydrates. Omega-3 fatty acids play an important role in raising HDL (good) cholesterol.
Try this Chocolate Chia Seed Pudding or a super easy Strawberry Chia Jam!
NO. 4: Make homemade salad dressing with olive oil
Store-bought salad dressing are notorious for having added sugar, chemicals, and preservatives. It’s so simple to make salad dressing at home! Heart-healthy olive oil is rich in monounsaturated fats and antioxidants.
Try any one of these 7 salad dressings on your next salad!
NO. 5: Top your salad with toasted nuts or avocado
My favorite way to bulk up a salad is to add healthy fats on top! Toasted almonds or walnuts give a salad an amazing crunch. Creamy avocado is a wonderful way to combine flavors and bring the entire thing together.
Try this Avocado Butter Lettuce Salad with Crispy Croutons!
NO. 6: Dip your veggies into (or top your salad with) hummus
I love hummus on everything. Chicken, veggies, as a salad topper. It’s so versatile! If you can’t find a brand you love, make your own! Chickpeas, olive oil, and fragrant herbs… what more could you want?
NO. 7: Toss green or black olives into your salad
Olives are technically a stone fruit, but they’re extremely high in Vitamin E, an antioxidant lacking in many peoples’ diets. Olives are also a good source of iron and copper. They’re a powerful source of antioxidants and may help fight against bacterial infections in the gut.
NO. 8: Stir fry your vegetables in coconut oil
Although coconut oil is a type of saturated fat, it does boast many health benefits. Coconut oil can help convert LDL (bad) cholesterol into HDL (good) cholesterol, fight some cancers, and help reduce bodily inflammation and arthritic pain. It can even help ward off progressive dementia!
The next time you saute veggies for a colorful stir fry, use a bit of coconut oil!
NO. 9: Swing by the grocery store for fresh salmon for dinner! Just make sure it’s wild caught!
Salmon is another powerful source of Omega-3 fatty acids. Of course, it’s naturally high in protein, boasting about 25 grams of protein per 3 oz. serving. It also contains high doses of B-vitamins, potassium, and selenium.
Incorporating fatty fish into your diet twice a week can help reduce your risk of chronic diseases and improve health overall.
Needing a great salmon recipe? Try out this Almond & Herb Crusted Salmon with Apple Salad!
NO. 10: … And then crust your salmon with almonds or walnuts
Give the above recipe a try! Coat your heart-healthy salmon in heart-healthy almonds or walnuts for an added healthy fat boost!
Now that you have 10 amazing ways to ways to add more healthy fats to your diet, which one are you going to try first?!
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Tell me below: What are your favorite ways to add more healthy fats to your diet?