Fats build your hormones. They improve digestion. And they even help you feel fuller, for longer. It’s impossible to build lasting leanness without getting the right fats in your diet, in the right amounts — so let’s dive into 3 excellent fat sources you can add to your meals today!
1. Fish
We’ve all heard about the benefits of fish oil and omega-3 fatty acids — salmon, mackerel, and tuna all have tons of healthy fats you can enjoy guilt-free. Eating fish can help improve cardiovascular and cognitive health, and plus… it’s delicious when prepared with the right sauces and sides! If you enjoy poultry and red meat, try balancing out your meat consumption with fish for a healthy overall fatty acid profile. This makes it easier to look, feel, and move better every day!
2. Walnuts
Plenty of tree nuts are excellent sources of micronutrients, but walnuts have a uniquely high omega-3 profile — making them great for vegans, vegetarians, and anyone who enjoys a plant-based diet. Walnuts are extremely flexible, too: You can eat them raw, toasted, in a nut butter, or even in salad dressings as walnut oil! You can also take them on the go and turn them into a tasty, filling snack! (Just don’t cook with walnut oil if you can avoid it, as it breaks down at a much lower temperature than most other oils — it’s worth keeping on hand for the other benefits, though!)
3. Avocados
I know, I know — avocados are the quintessential “good fat”. No surprises there. But it’s worth keeping in mind just how flexible they are: Avocados are a great addition to desserts like brownies, a great topping on sandwiches, and who doesn’t love guacamole? The monounsaturated fats in avocados are heart-healthy, and since they don’t break down at normal cooking temperatures, avocado oil is a great way to cook everything from stir fries to pastas and more! (Get the cold-pressed kind if you want it to be extra-healthy)
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