Choosing Healthy Oils and Fats

Why are fats an essential part of your diet? 

Fat is necessary for the production of hormones and for the absorption of many nutrients including vitamin A, D, E, and K. Dietary fat is also a source of calories or energy for the body. Certain fats play a positive role in blood pressure, immunity, inflammation, and heart health.

Which fats are healthy fats?

Your primary source of fat should be from monounsaturated fats. Healthy fats full of omega-3 fatty acids include butter (organic from grass-fed cows), ghee (clarified butter), olive oil (extra-virgin, cold-pressed and unfiltered), coconut oil (organic and unrefined) avocado oil, sesame oil and flaxseed oil.

Ways to incorporate healthy oils into your diet:

• Make olive oil a staple in your home.
• Sauté foods with olive oil and bake with melted coconut or avocado oil.
• Replace 1/2 of the solid fat in a recipe with healthy oil.
• Prepare your own salad dressing using olive or avocado oil.
• Dip whole grain breads in flavor infused oils.
• Try macadamia nut oil when cooking chicken, fish, or on salads for a nutty flavor.

Ways to add healthy fat foods to your meal plan:

• Add sliced avocado to sandwiches and salads.
• Prepare a fruit smoothie with an avocado.
• Top salads with nuts and/or seeds.
• Try flaxseed in smoothies or on salads.
• Try different nut butters (ex. cashew butter) on celery or apples.
• Choose fatty fish like salmon and tuna.
• Add black olives to salad (ex. Greek salad).
• Top cereal with nuts.

Care you will love.