The Skinny on Dietary Fats
Similar to carbohydrates, dietary fats are not all created equal. Some kinds of fat are healthier than others and it’s important to know which ones to choose and which to consume less of. Dietary fats can help your body with cell production and function, supporting brain health, and digesting vitamins. However, the two types of fats have different effects on your body. Healthier fats can help fight inflammation, while not-so-healthy fats can increase your risk for disease.
Unsaturated Fats
Unsaturated fats are the kinds of fats you want to include in your diet. A moderate intake of unsaturated fats can help lower your risk of heart disease or stroke, raise good cholesterol and lower bad cholesterol in your blood among other benefits. “Healthy fats can also keep you feeling fuller for a longer period of time, which can help limit excessive snacking” CMC Registered Dietitian & Clinical Nutrition Manager, Courtney Fuller adds.
There are two types of unsaturated fats: monounsaturated and polyunsaturated fats (think – omega-3 fatty acids), plant-based foods and fatty fish respectively. Good sources of unsaturated fats include:
- Avocados
- Olives and olive oil
- Nuts such as cashews, pistachios, peanuts and almonds
- Peanut butter
- Seeds such as sunflower, sesame and pumpkin seeds
- Fatty fish such as salmon, sardines, tuna and anchovies
- Canola oil
- Flaxseeds
- Chia seeds
- Soybeans
It is important to note that even “good” fats should only account for about one third of your daily food intake. These nutrient-dense fats are also very calorie-dense meaning a small amount can pack in a large number of calories.
Saturated fats
While unsaturated fats are generally considered the better-for-you dietary fat, saturated fats don’t have to be removed completely. Registered Dietitian, Courtney Fuller, with CMC Nutrition says “Saturated fats can still make up to 5 or 6% of your daily calorie intake (an 1800 calorie diet should have no more than 20 grams of saturated fat per day). This can include cheese, butter, eggs and fatty cuts of beef, but should always be consumed in small amounts.” Too much saturated fat can increase bad cholesterol, cause inflammation and raise your risk of heart-related issues.
What does the right amount of fats look like in a meal?
Here are some examples of meals with healthy fats. Other options include:
- Apple slices with 1 tbsp natural peanut butter
- This homemade salad dressing
- Toast with ⅓ of an avocado smashed on top
- A can of tuna with crackers or on a salad
- Veggie omelet with one egg, and two egg whites
Worried About Your Diet? Conway Medical Center Can Help
Whether you have a family history of high cholesterol, high blood pressure, or you’re just trying to live a healthier life, Conway Medical Center has you covered. Our extensive team of experienced specialists are ready to help you make better eating choices which can dramatically reduce your risk of having a heart attack or stroke.
If you don’t have a primary care physician who can help you, we have doctors on staff ready to assist and become partners in your care. Just schedule an appointment at one of our convenient locations.
