Could You Really Need More Fat in Your Diet?
Have you been avoiding fat? You might be surprised to learn how important it is for a healthy diet.
It’s not your fault if you’re confused. In the late 1980s, many authorities campaigned against dietary fat, linking it to heart conditions and obesity. Unfortunately, they failed to distinguish between saturated fats and healthier varieties.
Meanwhile, food manufacturers churned out cookies and other products with little or no fat in response to consumer demand. They downplayed the fact that these substitutes usually had more carbohydrates and sugar, so they were just as high in calories.
As a result, many Americans grew heavier because they thought they thought it was okay to eat larger quantities.
The good news is that many high-fat foods are delicious and nutritious. Find out if you need to eat more fat and how to make it healthy.
Benefits of Eating Enough Fat
Current guidelines recommend getting 20 to 35% of your total daily calories from fat. Your individual needs will depend on your overall health and your activity levels.
These are some of the positive effects you’ll experience:
1. Feel full. If you’re hungry much of the time, you probably need more fat. Start with a hearty breakfast, like Greek yogurt rather than bacon. Foods rich in fiber help too. You’ll feel more comfortable and have more energy.
2. Strengthen your heart. Monounsaturated fats increase levels of beneficial HDL-cholesterol and decrease levels of triglycerides. That lowers your risk for heart disease and stroke.
3. Protect your brain. Your mental functions and brain structure depend on fats too. They help fight brain fog, memory loss, and depression.
4. Lubricate your joints. Chronic inflammation is another concern. Your diet and overall lifestyle can help take some stress off your knees and hips.
5. Boost your immunity. Too little fat can suppress your immune system and make you more susceptible to infections. Research has found that runners who changed to a higher-fat regimen doubled their levels of certain immune cells.
6. Get your vitamins. You may also be at risk for nutritional deficiencies. While many vitamins are water-soluble, your body can only absorb A, D, E, and K when they’re dissolved in fat.
Strategies for Eating Healthy Fats
Focus on quality more than quantity. Of your total fat calories, aim for less than 10% saturated fats and make the rest polyunsaturated or monounsaturated.
Try these techniques:
1. Limit beef. Excessive consumption of red meat raises your risk for diabetes, heart conditions, and certain cancers. If you eat beef, limit it to one or two servings a week. Eat little if any processed meat, including sausage, hot dogs, and cold cuts.
2. Use plant oils. Take advantage of the wide variety of plant oils that are rich in monounsaturated and polyunsaturated fatty acids, as well as antioxidants. Smart choices include olive, avocado, sesame, safflower, and sunflower oils.
3. Eat nuts and seeds. They’re high in calories, but studies show that eating moderate amounts of nuts and seeds regularly may even help you lose weight. Serve them as snacks and make your own nut butters, trail mixes, smoothies, and porridges.
4. Try fatty fish. The American Heart Association recommends two servings of oily fish a week. To make it easy, think of the acronym SMASH, which stands for salmon, mackerel, anchovies, sardines, and herring.
5. Increase your omega-3s. These polyunsaturated fatty acids can do anything from lowering your blood pressure to reducing ADHD symptoms in children. If you’re not a fan of fish, you can find them in seaweed, chia seeds, and flax.
Enjoy olive oil, nuts, and other healthy fats without feeling guilty. They’re essential for your wellbeing, and they taste delicious.
