When we visit schools and educate kids on the importance of eating healthy, we always talk about the difference between “good fats” and “bad fats.” Most kids are told that “fat is bad,” but this post is all about “good fats” and how important they are to incorporate them into your diet daily. Unsaturated fats are the “goods fats” that you want to be eating. They are typically liquid a room temperature and primarily come from plant-based foods such a olives, nuts, and seeds. Saturated fats are the “bad fats” and are typically solid at room temperature and primarily come from animal sources such as beef, whole-fat milk, butter, and cheese. Overtime, a diet that is high in saturated fats can have sever consequences on your health. For more on that watch this four minute video.
So back to the foods that we try to eat everyday that we have on our Vision Board.
Olive Oil is our go-to cooking oil. We use it everyday and have at least four different varieties in our cabinet at one time. We practically collect it–are there such things as Olive Oil Connoisseurs?! Olive oil contains monounsaturated fatty acids (MUFAs) that may help lower your risk of heart disease. When purchasing olive oil, look for extra-virgin olive oil. The darker the container, the better, as this will help prevent light and heat from having negative impacts on the oil. Be sure to keep your oil in the cabinet (away from light and the heat of the stove). If the cabinet where you store your oils has counter lights underneath it, move the oils to a higher shelf so that when your counter lights are on the heat will not impact your oils.
Hemp seeds have a deliciously nutty flavor and great texture. They are amazing topped on smoothie bowls, oatmeal, salads, toast…my list goes on! Unlike other seeds like chia and flax that are also super healthy, I like that hemp seeds have a softer texture and don’t get as stuck in my teeth. Hemp seeds may help reduce the risk of heat disease and are high in both Omega-6 and Omega-3 fatty acids (both are good for your heart and your brain). They are also a good source of Vitamin E and other minerals which are good for your skin. I suggest storing hemp seeds (and all nuts and seeds) in the fridge to keep them fresh.
Avocados are one of our favorite foods and have so many health benefits. We often add avocados to our salads, top it on eggs, spread it on toast (#avocadotoast), or if we have avocados that are a bit past their prime I will cube them a freeze them and then add them to smoothies. Avocados are high in fat–but it the “good fat.” It may sound counterintuitive, but avocados can actually lower the amount of fat in your blood. The health benefits for avocados are awesome and this is why we try to eat them everyday.
All of these foods listed above are the “good fats” that we are talking about. They are so important for your heart and keeping your heart healthy, plus have so many other benefits like all of the nutrients that are so good for your skin and hair. Try to incorporate one or all of them into your diet daily–your heart will thank you! And if you missed the first blog post on foods to eat everyday, be sure to check it out!