You read that right. Even bacon has healthy fats! We recommend going with old school, full-fat pork. While opting for turkey bacon will save you about 13 calories and a gram of fat per slice, it also adds sodium to your plate—which can lead to high blood pressure. Plus, pork offers more protein and heart-healthy monounsaturated fatty acids (MUFAS) than its poultry-based counterpart. Bear in mind that no matter which option you add to your breakfast plate, serving size matters, so don’t pig out. A few slices are all you need.
Adding eggs with the yolk offers a tremendous amount of benefits. “Current research proves that eggs contribute a boatload of nutrition, including riboflavin, folate, and vitamins D and B12 that can lower the risk of heart disease,” shares Warren. Eggs get a bad rep because they contain cholesterol and saturated fat. But research shows that the cholesterol in eggs (and in the diet in general) doesn’t necessarily contribute to cholesterol in the body. Warren also points out that studies highlight the importance of being cognizant of total saturated fat in the diet, regardless of whether it is from an egg yolk or not. One large egg actually only contains 1.6 grams of saturated fat.
Trans fats are processed to prevent rancidity by combining liquid oil with hydrogen to make a solid fat. Trans fats are commonly found in margarines and vegetable shortening, cookies, crackers, baked goods, and fast-food French fries. Look for hydrogenated and partially hydrogenated fats or oils when you read labels, and avoid eating these foods if possible.
Flax seeds and chia seeds contain a fat called ALA, an essential omega-3 fatty acid that can aid weight maintenance and may reduce heart disease risks by promoting blood vessel health and reducing inflammation. A recent review in the journal Nutrients found that omega-3s can both enhance fat-burning and decrease hunger levels while a report in Nutrition in Clinical Practice found that at a sufficiently high intake, omega-3s improve our ability to metabolize fat by altering the way certain “fat genes” function.
All foods containing fat have a mix of specific types of fats. Even healthy foods like chicken and nuts have small amounts of saturated fat, though much less than the amounts found in beef, cheese, and ice cream. Saturated fat is mainly found in animal foods, but a few plant foods are also high in saturated fats, such as coconut, coconut oil, palm oil, and palm kernel oil.
These small but mighty seeds are loaded with omega-3s, fiber, protein, essential minerals, and antioxidants. Their popularity as a superfood is well deserved—you can toss a tablespoon into your smoothies for a quick fat, fiber, and protein boost, or soak them overnight for a ready-when-you-wake-up breakfast parfait. You can even use them to add nutritional punch to your desserts.
Finally, many experts say studies on saturated fat often look at people eating it on top of an otherwise unhealthy diet—for example, alongside refined carbs, sugar, and not enough veggies and fiber—in which case it could certainly increase inflammation and heart disease risk. A reasonable portion of coconut oil on top of fibrous veggies (or grass-fed butter in a saute pan) in a low-sugar, whole foods, plant-based diet, however, comes with health benefits. My advice: think about saturated fat as part of your healthful diet but not as a main ingredient. Coconut oil is great, but it’s not kale.
Although fat got a lot of flak in the carb-crazy ‘90s, fat is actually very important to a healthy diet. Fat comes in two main forms: unsaturated and saturated fat. Unsaturated fats are oils — the kind that are fluid at room temperature (such as olive and canola oils). Saturated fats are solid at room temperature (think a stick of butter or glob of coconut oil).
What’s that, you say? But people who eat fat are fat. Well, no, not necessarily. Let us explain: Our bodies need dietary fat (which is why many fats are called “essential”) in order to lose weight and function properly. The right kinds of fats help increase satiety, maximize your metabolism, protect against heart disease, speed nutrients through your body, and improve your fat-soluble vitamin uptake. Not to mention, most unprocessed, high-fat foods also come packaged with many of those important nutrients, from vitamins and minerals to free-radical fighting antioxidants.
Dr. Michael and Dr. Mary Eades in their book Good Calories, Bad Calories write about the role that saturated fats found in butter and coconut oil play in immune health stating that the “loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi”.
Trans fat. This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. These partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
The majority of yogurt’s fat comes from saturated fats, but it also contains monounsaturated, polyunsaturated, and naturally-occurring trans fatty acids. Because the overall fatty acid profile is reasonably balanced, it will have no overall effect on cholesterol levels because they both increase LDL but also increase HDL, according to The Journal of the American College of Nutrition.
Most nuts and seeds are good healthy-fat choices, but almonds and walnuts are at the top of many experts’ lists as a great part of a heart-healthy diet to lower high cholesterol. “Almonds and walnuts are quick, delicious, and easy for a mid-morning or mid-day snack,” says Maria Haisley, RD, a clinical dietitian at Elkhart General Hospital in Indiana. “Make your own trail mix using your favorite ingredients or simply add to salads. Try using ground almonds as a coating on baked chicken or fish.” This chicken fingers recipe is a delicious way to do just that.
Monounsaturated fats are typically liquid at room temperature but solidify if refrigerated. These heart-healthy fats are typically a good source of the antioxidant vitamin E, a nutrient often lacking in American diets. They can be found in olives; avocados; hazelnuts; almonds; Brazil nuts; cashews; sesame seeds; pumpkin seeds; and olive, canola, and peanut oils.
Cutting back on saturated fat will likely have no benefit, however, if people replace saturated fat with refined carbohydrates. Eating refined carbohydrates in place of saturated fat does lower “bad” LDL cholesterol, but it also lowers the “good” HDL cholesterol and increases triglycerides. The net effect is as bad for the heart as eating too much saturated fat.
Bad fats or trans fats are often used in packaged goods such as chips, pretzels, cookies, fast food, shortenings and some margarine brands. They are even found in some brands of peanut butter. Because the body can't break them down, trans fats (or bad fats) attach to the arteries and may result in plaque formation, which can be linked to heart disease, diabetes, breast cancer and asthma, as well as other illnesses.
Get more avocados in your diet by trying one of these avocado recipes. Alternatively, use it to cook with by adding avocado oil to your kitchen pantry. It has a mild taste that won’t overpower dishes the way other oils might and also has a high smoke point, which means it works well for grilling or frying. And because it remains a liquid at room temperature, it’s a tasty choice to drizzle on salads, sandwiches or veggies.