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How To Spot Healthy Fats



How do you maintain a balance of healthy fats in your diet?

Dietary fats are an important energy source for the body and help us absorb vitamins and nutrients. They also support cell growth and metabolism, protect our organs, keep our body warm and produce important hormones to maintain health and wellbeing.

It’s important to choose the right type and quantity to maintain optimum health and wellbeing. Here are some tips to help you incorporate healthy fats into your diet.

What are good fats?

Good fats come mainly from vegetable and fish products. They are often liquid, not solid and can be separated into two categories: polyunsaturated and monounsaturated.

Your body can’t produce polyunsaturated fats, so you must get them from food. They are important for cell growth and brain function, as well as heart health and improved immunity. You can find polyunsaturated fats in plant and marine foods including:

  • Nuts and seeds, such as flaxseeds and walnuts
  • Tofu and soy products such as soybean oil
  • Some leafy green vegetables, such as kale
  • Fatty fish such as salmon, tuna, mackerel and sardines
  • Vegetable oils as safflower, soybean, sunflower, walnut, canola.

Monounsaturated fats can be found in avocado, olive oil, peanut oil, canola oil, avocados and most nuts including peanuts, hazelnuts, cashews and almonds.

Tips for incorporating healthy fats in your diet:

  • Use salad dressings and mayonnaise made from oils such as canola, sunflower, soy and olive oil
  • Enjoy a variety of fresh or canned fish in your diet
  • Snack on plain, unsalted nuts and fresh fruit
  • Incorporate dried peas (split peas), beans (haricot beans, kidney beans, three bean mix) or lentils into meals.

If you feel as though you’re not getting enough healthy fats in your diet alone, consider Comvita’s Omega-3 Fish Oil Capsules to support heart health.