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How to choose fats that improve your health

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[dropcap]F[/dropcap]ats have a bad reputation but in the real sense, some fats are good for you while others are not healthy. Fat is important for our overall health and as much as we all need fats in our body, it is very important to choose wisely.

What really are unhealthy fats and healthy fats?

Unhealthy fats: The most damaging fats are trans-fats, which are made out of liquid oil that is changed into solid fat and makes vegetable oils less likely to spoil. Avoid commercially-baked goods, packaged snack foods, fried food, and anything with “partially hydrogenated” oil in the ingredients, even if it claims to be trans-fat-free.

Healthy fats: The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

Saturated fats: This are found mainly in tropical oils, red meat, and dairy, there’s no need to completely eliminate saturated fat from your diet but rather, enjoy them in moderation.

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Having looked at the different fats, here are a few tips to help you consume healthy fats.

  1. Stop snacking on commercially baked goods, fried foods and processed foods. Instead, snack on avocado, nuts or seeds or add them to your morning cereal. Nut butters are also very satisfying.
  2. Instead of deep frying food, choose to boil, bake, or stir-fry.
  3. Avoid saturated fat from processed meats, packaged meals, and takeout food.
  4. Vary your diet with skinless chicken, eggs, fish, and vegetarian sources of protein.
  5. Use extra-virgin olive oil to dress salads, cooked vegetables, or pasta dishes.
  6. Commercial salad dressings are often high in calories and trans-fat so create your own with olive oil, flaxseed oil, or sesame oil.
  7. Add avocados to sandwiches and salads or make guacamole. Along with being loaded with healthy fats, they make for a filling and satisfying meal.
  8. Enjoy dairy in moderation.
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2 to 3 tablespoon a day of unsaturated fats is heart healthy. Unsaturated fats include

  1. Sunflower
  2. Flaxseeds
  3. Peanut
  4. Corn
  5. canola
  6. Olive
  7. Soybean

In order to lower your risk of heart diseases, limit your intake of saturated fats which are;

  1. Hard margarine
  2. Lard and shortening
  3. Butter
  4. High fat milk, yoghurt and cheese
  5. Fatty cuts of meat and chicken

Fat is an important part of our diet but choose foods with unsaturated fats more often and limit saturated and trans-fats.

Strive to leave a healthy lifestyle.

READ ALSO: 20 things we use daily that are dirtier than the toilet seat   
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PHANICE KEMUNTOhttps://nutriwellsolutions.wordpress.com/
Phanice Kemunto is a Nutrition Consultant based in Nairobi, Kenya. She holds a degree in Foods and Nutrition and a diploma in Management. With years of experience, she provides tailor made lifestyle change nutrition programs for clients with lifestyle disease, weight management programs and educating people through social media, private consultation sessions, health talks and televised talk shows. She can be reached on email at: [email protected] Cell: 0710722808 Facebook: Nutriwell Solutions Twitter: @nutriwell2 Blog: nutriwellsolutions.wordpress.com LinkedIn: Nutriwell solutions
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