What comes to your mind when you hear the word “FAT”? Do you think of eating a gooey brownie sundae dripping with ice cream and whip cream or do you think of taking a handful of candy from the office jar? Or do you think of the french fries and cheeseburger that you ordered at the coffee shop? Or maybe it’s the three cheese and pepperoni pizza that you ate at your kids bday party? Or could it be how you felt when your jeans were too tight? Whatever it is, I “fat” means different things to everyone.
But, I want to tell you that FAT doesn’t have to be a BAD word. There are FATS that are actually GOOD for you! Here’s a secret- in order to lose the fat around your middle or on your backside, you actually have to EAT fat. I am talking about the GOOD fat. Monounsaturated fat, a staple in the Mediterranean diet, is the “good fat” that may actually help you lose weight, whittle your middle, keep blood sugar levels in check, lower harmful LDL-cholesterol and much more.
Here’s a short list of some GOOD FATS:
1. PINE NUTS- Most commonly associated with pesto, pine nuts are also delicious when added to meat, fish, salads, vegetable dishes, or baked into bread. They help to lower bad LDL cholesterol and prevent heart disease and strokes. They’re also rich in iron—great news for those following a vegetarian or vegan diet. Pine nuts contain pinolenic acid, a specific fatty acid that helps you to eat less by suppressing your appetite. Try toasting pine nuts and enjoying on top of your favorite salads.
2. OLIVE OIL- Due to its high monounsaturated content, olive oil is a terrific option for boosting heart health. To make the most out of your olive oil, use the extra-virgin kind for drizzling and homemade salad dressings.
3. PEANUT BUTTER- Sometimes I love nothing more than a PB&J sandwich. This classic is also good for your heart. Spread natural, unsalted peanut butter on crunchy apple slices or add it to a smoothie.
4. AVOCADO-My favorite (I think it should be a mandatory food group to itself!). Avocados have been shown to act as a nutrient-booster, so you can absorb more of the fat-soluble beneficial carotenoids in plant foods. In addition to your favorite guacamole, try fresh avocados on salads, sandwiches or toast, on top of your tomato or veggie soup.
5. FLAX SEED OIL- Flax seed oil may benefit individuals with heart disease and aid in cancer prevention. Use it to make salad dressings, add to soups and smoothies for an extra boost of nutrition, or stir into your favorite pasta sauce for an added dose of good-for-you fat.
What do you think of this list? Do you have a favorite “go-to” fat? Will you add any of these foods to your diet?
For more information, contact me at rachel@livehealthynyc.com