Incorporating healthy fats into my diet has been one of the most transformative changes I’ve ever made to improve my overall health and well-being. Growing up in the age of low-fat everything, I was taught that fat was something to be avoided at all costs. But over time, I realized not all fats are created equal. In fact, many fats are not only good for us but also essential for our bodies. In this article, I’ll share my journey of incorporating healthy fats into my daily meals, and some simple tips that worked for me—including a few products you can easily find on Amazon to make your own journey easier.
Understanding Healthy Fats
First, let me break it down: what are healthy fats, and why are they important? Healthy fats, such as monounsaturated and polyunsaturated fats, help support brain function, protect our heart, and play a key role in nutrient absorption. These fats can be found in foods like avocados, nuts, seeds, and fatty fish. On the other hand, trans fats and excessive saturated fats—the kind commonly found in processed junk food—are the types of fats that may harm your health.
Embracing Avocados: My Favorite Healthy Fat
One of the first healthy fats I started incorporating into my diet was avocado. Avocados are creamy, delicious, and versatile. I use them as a spread on toast, in smoothies, or sliced up in salads. The monounsaturated fats in avocados are fantastic for heart health, and they provide a great dose of fiber, potassium, and vitamins.
For convenience, I like keeping Wholly Guacamole Minis on hand. These small pre-portioned containers are great for snacks or adding a dollop to my meals without worrying about the avocado turning brown before I can use it up.
Cooking with Healthy Oils: Olive and Coconut Oil
Switching from refined vegetable oils to healthier options was a game changer for me. I’ve made olive oil my go-to for salad dressings and low-heat cooking, while coconut oil works wonderfully for baking or when I want a touch of sweetness. Olive oil, rich in monounsaturated fats, is especially praised for its heart-health benefits.
I’ve found that having a high-quality olive oil makes a world of difference. One of my favorites is the California Olive Ranch Extra Virgin Olive Oil. I drizzle it over roasted vegetables, mix it with balsamic vinegar for an easy salad dressing, or use it to sauté some spinach. For coconut oil, I use Viva Naturals Organic Extra Virgin Coconut Oil, which adds a lovely flavor to baked goods and works well for medium-heat cooking.
Adding Nuts and Seeds for a Nutrient Boost
Nuts and seeds are another great way to incorporate healthy fats, and they’re one of the easiest. I love adding a handful of almonds, walnuts, or chia seeds to my yogurt, oatmeal, or even salads for extra crunch. Almonds are full of monounsaturated fats, while walnuts have a good dose of omega-3 fatty acids, which are fantastic for heart health and reducing inflammation.
I also started adding chia seeds to my smoothies or overnight oats. They’re high in omega-3s and help keep me full longer. One product I recommend is Nutiva Organic Chia Seeds. They’re versatile, and I’ve even used them to make chia pudding by mixing them with almond milk, a little honey, and letting them sit overnight.
Flaxseed: My Omega-3 Secret Weapon
Flaxseed is another favorite of mine. It’s one of the best plant-based sources of omega-3 fatty acids, and I love how easy it is to add to my meals. I usually grind the flaxseed before adding it to my smoothies, oatmeal, or even pancake batter. This not only boosts the healthy fat content but also provides fiber and protein.
I recommend the Bob’s Red Mill Organic Golden Flaxseed Meal. It’s convenient because it’s pre-ground, saving me a step in the kitchen.
Discovering the Benefits of Fatty Fish
Incorporating fatty fish into my diet has also been a priority. Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are excellent for heart health and brain function. I try to eat salmon at least twice a week, either grilled, baked, or mixed into a salad. When fresh fish isn’t an option, I keep canned fish like Wild Planet Wild Sardines in the pantry. They’re super convenient, and I enjoy them on toast or mixed into a pasta dish for a quick meal.
MCT Oil in My Morning Coffee
I know a lot of people are skeptical about adding fat to their coffee, but for me, adding MCT oil to my morning routine has made a big difference. MCT oil is a type of fat found in coconut oil that’s rapidly absorbed and used as a quick source of energy. Adding a teaspoon of Nature’s Way Organic MCT Oil to my coffee keeps me full for longer and provides a nice boost of energy without the typical mid-morning crash.
If you’re new to MCT oil, start with a small amount, as it can take time for your digestive system to get used to it. I blend it into my coffee using a handheld milk frother, which helps create a creamy, almost latte-like texture.
Nut Butters: The Creamy Way to Add Fats
Peanut butter, almond butter, cashew butter—I love them all! Nut butters are an incredibly delicious way to get those healthy fats into my diet. I like to spread almond butter on apple slices for a snack or add a spoonful to smoothies for extra creaminess and flavor.
A product I’ve enjoyed is Barney Butter Almond Butter Smooth. It’s creamy and has no added sugars, which makes it perfect for my goal of keeping things as healthy as possible.
Dark Chocolate: A Treat with Benefits
I’ll admit it—I have a sweet tooth. Thankfully, dark chocolate is a way to satisfy my cravings while still adding some healthy fats to my diet. Dark chocolate contains cocoa butter, which is a source of healthy monounsaturated fats, and it’s also rich in antioxidants.
I try to stick to chocolate that’s at least 70% cocoa. One of my go-to treats is Lindt Excellence 70% Cocoa Dark Chocolate. I have a square or two when I need something sweet. It’s rich enough that I’m satisfied after just a small amount.
Eggs: Nature’s Perfect Package
Eggs are another great source of healthy fats that I incorporate regularly. The yolks contain not only healthy fats but also important nutrients like choline, which is crucial for brain health. I usually have eggs for breakfast a few times a week, whether scrambled, poached, or as part of an omelet filled with veggies.
When I’m in a hurry, I’ll hard-boil a few eggs in advance, which makes for a great on-the-go snack or salad topper. Plus, eggs are so affordable and versatile that they’ve become a staple in my diet.
Making Smoothies with Avocado and Nut Butter
One of my favorite ways to pack a healthy fat punch into my diet is by making smoothies. I often add half an avocado or a tablespoon of almond butter to my smoothies. It makes the smoothie super creamy and filling, and the healthy fats help slow down the digestion of the natural sugars from the fruit, keeping my blood sugar levels more stable.
Here’s a simple recipe I make often:
- 1 cup unsweetened almond milk
- 1 banana
- ½ avocado
- 1 tablespoon Barney Butter Almond Butter
- A handful of spinach
- A few ice cubes
Blend it all together, and you’ve got a nutrient-dense, delicious smoothie that’s full of healthy fats, fiber, and micronutrients.
My Go-To Healthy Fat Snack: Trail Mix
Another easy way I incorporate healthy fats into my diet is by making my own trail mix. Store-bought versions are often packed with added sugars, so I like to make a simple mix of raw almonds, walnuts, pumpkin seeds, and unsweetened dried cranberries. The nuts and seeds provide healthy fats, while the dried fruit adds a bit of sweetness.
You can find great bulk options on Amazon, like Terrasoul Superfoods Organic Raw Pumpkin Seeds. Making a batch of trail mix at the beginning of the week means I always have a quick, nutritious snack on hand for when hunger strikes.
Healthy Fat Salad Dressings
Salads are a big part of my diet, and using a healthy fat dressing is a great way to add extra nutrition. I like to make my own dressings to ensure they’re made with good-quality fats. My favorite is a simple lemon vinaigrette using California Olive Ranch Extra Virgin Olive Oil, lemon juice, Dijon mustard, a bit of honey, salt, and pepper. It’s quick to make, and I know that I’m getting healthy fats instead of the refined oils often found in store-bought dressings.
Cooking with Ghee
Ghee, or clarified butter, has also made its way into my kitchen. It has a delicious nutty flavor, and unlike regular butter, it’s free of lactose, which is great for those who are lactose intolerant. Ghee is rich in fat-soluble vitamins and provides a wonderful way to cook vegetables or scrambled eggs.
I like using Fourth & Heart Original Ghee for sautéing veggies or adding a spoonful to rice. It has a higher smoke point than butter, which means it’s better for cooking at higher temperatures.
Final Thoughts on Healthy Fats
Incorporating healthy fats into my diet has helped me feel more satisfied after meals, improved my energy levels, and even made my skin look healthier. The key to adding these fats is to replace unhealthy fats with nutrient-dense options, and to do so in a way that’s sustainable and enjoyable.
If you’re starting your journey to include more healthy fats, I recommend experimenting with different sources. Whether it’s spreading avocado on toast, drizzling olive oil over a salad, or snacking on almonds, there are so many tasty ways to work these beneficial fats into your diet. You’ll soon find that adding healthy fats not only makes your meals more satisfying but also provides a host of health benefits.
Remember, balance is key. Healthy fats are an important part of a nutritious diet, but moderation is crucial. By making small, intentional changes—like using healthier cooking oils, eating more fatty fish, and choosing nuts as snacks—you can make a big difference in your health. I hope my journey inspires you to explore how you can incorporate healthy fats into your own diet, one delicious bite at a time.