Healthy Fats

Nutrition and Your Health

Replacing fats from animal-based and processed foods with those from plants and fish can result in reduced risk for heart disease, in addition to providing an array of other health benefits. Some excellent sources of fat include: oils, nuts and seeds, avocados, and salmon. A few are highlighted here:

Avocados are best known for their healthy, monounsaturated fats. They contain antioxidants and dietary fiber, as well as having anti -inflammatory and digestive properties. The nutrition and flavor of avocado is best preserved when eaten raw.

Extra virgin olive oil is the unrefined oil from the first olive pressing, and it is superior to other olive oils in both taste and health properties. Similar to avocados, extra virgin olive oil contains monounsaturated fats and has anti-inflammatory properties. It may also help to lower cholesterol and blood pressure along with reducing the risk for some cancers.

Walnuts are one of the only plant-based sources of the anti -inflammatory and heart healthy omega-3 fatty acids. Make sure to eat the flaky and slightly bitter skin of walnuts for optimal health benefits.

Salmon , like walnuts, is an excellent source of omega-3 fatty acids, aiding cardiovascular and inflammatory health systems. The specific types of fatty acid found in salmon (EPA and DHA) may provide benefits for cognition and protection against some types of cancer, including breast cancer.

Coconut oil was long thought to be a villain due to its saturated fat content. However, this plantbased oil has actually demonstrated heart healthy properties by raising HDL, “good cholesterol.” Coconut is also full of antioxidants and makes an excellent plant-based replacement for butter when baking.