Boost Metabolism and Support Health with Healthy Fats
Eating healthy fats is essential for overall health and wellbeing, and for those on a weight loss journey, it is important to be including nutritious, healthy fats in your diet.[0] Eating fatty foods can help support metabolism, as well as curb appetite by helping you feel fuller for longer.[1] There are numerous sources of healthy fats, such as fatty fish, nuts, avocados, and oils like extra virgin olive oil.
Fatty fish like mackerel, salmon, and sardines are excellent sources of unsaturated and omega-3 (EPA and DHA) fatty acids. Studies have indicated that the consumption of healthy fats can be beneficial for heart health, as it has been demonstrated to reduce inflammation and enhance the performance of blood vessels.[1] In addition, omega-3 fatty acids are essential for brain health, helping with cognitive function and brain development.[1] Salmon and other fatty fish like herring or sardines contain the most omega-3 fatty acids, while they also provide a host of other nutrients like protein, vitamins D, B12, magnesium, and potassium.
Nuts are full of healthy unsaturated fats as well as protein, dietary fiber, and vitamin E. Walnuts are a great option for omega-3 fatty acids. It is important to keep portion sizes in mind, as a serving of nuts is one ounce or about ten almonds.[0] Nuts are incredibly versatile and can be used in sweet dishes, salads, or added for a crunch in savory foods.
Avocado is a great source of nutritious protein, and is also naturally sugar-free.[2] It is a good source of fiber and monounsaturated fats, as well as magnesium and other vital vitamins and minerals.[3] Half an avocado contains 487 mg of potassium, more than a full banana.[1] Avocado toast is a great vehicle for boosting caloric intake, and it can be drizzled with olive or avocado oil or topped with smoked salmon for even more calories.[2]
Finally, oils are important to pay attention to when cooking and in dressings.[0] Olive oil is a good option because it is predominantly made up of monounsaturated fat. It also contains antioxidants and vitamins E and K, and it can help lower blood pressure and reduce inflammation.[1] Extra virgin olive oil contains a high amount of monounsaturated fats in the form of oleic acid, and has been approved by the FDA (Foods and Drug Association) for possibly reducing coronary heart disease and lowering blood pressure.
0. “Four foods rich in healthy fats you should be eating” MercyOne, 3 Feb. 2023, https://www.mercyone.org/health-and-wellness/health-answers/wellness/exercise-and-nutrition/four-foods-rich-in-healthy-fats-you-should-be-eating
1. “11 High-Fat Foods That Could Help Maintain Healthy Weight” The Good Men Project, 4 Feb. 2023, https://goodmenproject.com/health/11-high-fat-foods-that-could-help-maintain-healthy-weight/
2. “10 Best High-Calorie Snacks for Weight Gain” Good Housekeeping, 6 Feb. 2023, https://www.goodhousekeeping.com/health/diet-nutrition/a42576459/high-calorie-snacks-for-weight-gain/
3. “Uncontrolled diabetes can affect your body: 5 foods rich in healthy fats to manage it” Health shots, 1 Feb. 2023, https://www.healthshots.com/healthy-eating/nutrition/5-foods-rich-in-healthy-fats-for-diabetes-patient
