If you’ve turned your fridge and kitchen cupboards into no-fat zones in the hopes of taking better care of your health, you might want to reconsider your stance. While you’re perfectly right to cut down on fatty meats and fast foods like chips, pastries and doughnuts, there are foods that are high in fat – monounsaturated and polyunsaturated fats to be exact – that you should be including in your diet regularly.
“Fats form an essential part of our daily diet,” confirms Ria Casticas, a registered dietician and managing partner at Nutritional Solutions in Johannesburg (www.nutritionalsolutions.co.za). Dietary fats are important for absorbing fat-soluble vitamins such as vitamin D and E, and they slow down our digestion, leaving us fuller for longer.
They are also sources of essential fatty acids, explains Casticas. “As our bodies cannot produce essential fatty-acids like omega-3 and omega-6, we need to get these from our diet.”
In addition to contributing to your day-to-day health, these ‘good’ fats also protect your body. “Research has found that these fats have anti-inflammatory and anti-oxidant properties that combat conditions such as arthritis and type 2 diabetes,” confirms Casticas. These fats have a high content of unsaturated fatty acids and are proven to lower plasma cholesterol levels when they replace saturated fats in the diet, she adds.
You should be consuming healthy fats daily, says Casticas, but before you start filling your plate note that, as with everything, moderation is key. “It’s recommended that 35% of the total energy a person consumes on a daily basis should come from fats.”
Make sure you’re getting all the healthy fats you need by adding these foods to your grocery list:
1. Avocado
Besides being full of healthy fats – 75% of the fat in avocados is unsaturated fat – avocados contain more than 20 different vitamins and nutrients. Add this ‘superfood’ to your diet by using it in place of butter or cream cheese.
2. Olive oil
A staple of the heart-healthy Mediterranean diet, olive oil is rich in monounsaturated fat and, according to a report published in the journal Nutrition, Metabolism and Cardiovascular Diseases, its consumption is linked to a lower risk of heart disease, obesity, type 2 diabetes and hypertension (high blood pressure).
3. Oily fish
Salmon, mackerel, anchovies, herring and sardines contain omega-3 and omega-6 fatty acids, which, in addition to supporting cardiovascular health, are also thought to support and improve brain function.
4. Eggs
Cheap, easy to prepare and also packed with lean protein, B-vitamins, vitamin D, and folate, eggs are a great way to fill up in the morning.
Although eggs were for a long time thought to increase levels of cholesterol, it has since been proven that high cholesterol is actually linked to your intake of saturated fats, and eggs are significantly low in these ‘bad’ fats.
To get the most out of your eggs, the Heart and Stroke Foundation recommends boiling, poaching, or using up to one teaspoon of vegetable oil for frying.
5. Nuts and nut butters
Nuts such as almonds, cashews, macadamia nuts and peanuts are satisfying snacks full of monounsaturated fats, omega-3 fatty acids, vitamin E and fibre. When choosing nut butters, remember to avoid those with added sugar.
Try: Smartbite Almonds, Smartbite Cashew Nuts, and Smartbite Macadamia Nuts
6. Seeds
If you haven’t been munching on seeds in between meals or throwing them into your salads and smoothies, it’s time to start. Seeds such as flaxseeds (best eaten ground), pumpkin seeds, chia and sunflower seeds are not only high in monounsaturated fats, they also deliver a healthy dose of protein, fibre, magnesium, iron and other vitamins.
Try: Smartbite Chia Seeds, Smartbite Sunflower Seeds, Smartbite Linseeds, and Smartbite Pumpkin Seeds
However, beware of seed bars as they’re packed with sugars.
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