Serving of Salmon for Healthy Fats!

A lot of people still have the misconception that healthy fats will make you fat. Believe it or not, this is the exact opposite. You should actually try to incorporate healthy fats into your diet on a daily basis not only for fat loss, but overall health benefits. According to Grinnell, writer for Muscle and Fitness, our bodies need the right amount of fats to support metabolism, cell signaling, the health of certain body tissues, immunity function, hormone production, and the absorption of may nutrients. With so many different options of healthy fats out on the market and in found in foods, you can definitely get creative and enjoy consuming them. Muscle and Fitness  gave great insight on some great fats that are great for muscle-building, fat-burning, and increasing health benefits.

1. Wild Caught Cold Water Fish & Fish Oils – When you think of fish in this category, the fattier ones will always be the best for you. Salmon, tuna, sardines, mackerel, and trout are all examples of fishes that are high in omega-3 fatty acids. According to the American Heart Association, people should eat at least two servings of fatty fish per week to help balance out their fatty acid ratio of omega-6 to omega-3 fats. This recipe for salmon burgers is absolutely delicious and a great source of protein and healthy fat.
2. Coconut Oil – My all-time favorite healthy fat! Where do I begin to boast about the health benefits that accompanies this versatile oil. You can cook and bake with coconut oil by replacing any recipe that calls for butter or oil in a 1:1 ratio or even spread it on toast. Coconut oil has a saturated fat called lauric acid, a type of medium chain triglyceride (MCT) that does not store as fat and is a great source of energy. This is especially great for those of you who work out. Try adding coconut oil to your oatmeal or protein shake in the morning for an added boost.
3. Avocado – Avocados seem to be an acquired taste with most, but there are many recipes out there that make this healthy fat taste good. Avocados are full of monosaturated fat, which is a heart healthy fat that lowers bad cholesterol and helps your body burn more fat. Avocado fries and homemade avocado dip are two great ways to consume this fat.
4. Organic Eggs – Roaming though the grocery store, I now see all types of different eggs, but I stick to the organic ones with omega-3s, which is the health benefit of the yolk. I use to only stick to egg whites, but I now incorporate at least one whole egg into my meals to get the natural healthy fats. Going beyond the yolk being filled with omega-3 fatty acids, you’ll also get nutrients from B vitamins, choline, and other nutrients that help regulate the brain, nervous system, and cardiovascular system.
5. Nuts or Nut Butter – Oh nut butter, I could eat so much of this! Almonds, pistachios, and walnuts are three good sources of nuts that contain healthy fats. Almonds are rich in vitamin E, walnuts contain plant based omega-3 fatty acids, and pistachios have lutein and zeaxanthin, all carotenoids that are important for eye health. You can now purchase raw almond butter, which contains fewer sugars than the jars you’ll find at the store.

Now that we talked about the benefits of healthy fats, I hope you’ll start to add some of these into your daily routine. These are especially good for trying to achieve weight loss and boost your overall energy. You’ll find that when you eat clean, you feel great! For the full article, be sure to visit the Muscle & Fitness website.

What’s your favorite healthy fat?

-Kayla