Choosing healthy fats
Yes, it’s true. Eating (certain) foods high in fat can actually be good for your health. But remember, not all fats are created equal. Enter: ‘good’ fats and ‘bad’ fats.
Foods with good healthy fats are considered to be monounsaturated (nuts, avocado, etc.) and polyunsaturated (salmon, trout, etc.). Both fats promote good heart health. Meanwhile, saturated (poultry skin, lard…) and trans fats (fried foods, baked goods…) are seen as bad fats because they can increase cholesterol levels and lead to heart problems, among other health conditions. Now, this doesn’t mean you can’t have foods with bad fats, but you should eat them in moderation. So, how can you tell which foods contain high healthy fats? We spoke with registered dietitians and nutritionists who help us identify foods with good fats to reap their health benefits.
“If you’re like me, you think peanut butter is important stuff,” says Dana Angelo White, author of The Healthy Instant Pot Cookbook. “It’s a heart-healthy food that seems decadent but is actually healthy and satisfying.” White suggests choosing a nut butter with a minimal ingredient list – so just peanuts and salt, when possible. “Slathered onto a banana, peanut butter is a great pre-workout snack, and it can also be combined with rice vinegar, garlic and low-sodium soy sauce to make a dipping sauce for grilled chicken or sautéed tofu,” she says.