Healthy Fats
When it comes to dietary fats, not all are created equal!
Healthy Fats
Healthy Fats
When it comes to dietary fats, it's crucial to recognise that not all fats serve the same purpose in our diet. Understanding the different types of fats and their effects on our health can empower you to make informed choices that benefit your overall wellbeing, especially if you're managing autoimmune conditions. Here are some essential tips to help you navigate the world of dietary fats and choose the healthiest options:
Avoid Trans Fats
Trans fats are the villains of the dietary fat world! They are known to increase bad cholesterol levels and lower good cholesterol, leading to a higher risk of heart disease. Common sources of trans fats include:
Solid margarine
Commercial cookies and pastries
Fast-food French fries
Foods containing "partially hydrogenated oils" in their ingredients
Always check labels to eliminate these harmful fats from your diet!
Limit Saturated Fats
While the conversation around saturated fats continues to evolve, it's wise to be mindful of your intake. Though they can be part of a balanced diet, excessive consumption may lead to health issues. Common sources of saturated fats include:
Red meat
Whole milk and full-fat dairy products
Cheese
Coconut oil
Many commercially prepared baked goods
Consider limiting these foods and opting for healthier alternatives whenever possible.
Embrace Monounsaturated Fats
Monounsaturated fats are fantastic for your health and can actually help reduce bad cholesterol levels. Incorporating these types of fats into your diet can be beneficial. Great sources include:
Olive oil
Peanut oil
Avocados
Most nuts
Adding these into your meals can not only enhance flavour but also contribute positively to your heart health.
Include Polyunsaturated Fats
Polyunsaturated fats, such as omega-3 and omega-6 fatty acids, are essential for your body's functions. They play a critical role in heart health and can help reduce inflammation—ideal for those with autoimmune conditions. Good sources of polyunsaturated fats include:
Fatty fish like salmon, mackerel, and sardines
Flax seeds
Walnuts
Canola oil
Incorporating these into your diet can provide numerous health benefits and delicious meal options.
In Summary
To make the best choices for your health, aim to avoid trans fats, limit saturated fats, and include plenty of monounsaturated and polyunsaturated fats in your diet. Not only will these choices support your heart, but they'll also enhance your overall wellbeing!
Until next time, take care and enjoy your journey towards a healthier lifestyle!
Emma Alexander-Cook
Facebook Support Group
A Facebook group set up to support those living with Autoimmune Diseases or are living gluten-free, dairy-free life.
