Really, a healthy fat?  Yes there are such things as healthy fats, and the truth is that our body needs them just as much as anything else! First let’s go over the four different types of fats:

  1. Monounsaturated fats
  2. Polyunsaturated fats
  3. Trans fats
  4. Saturated fats

Monounsaturated fats and polyunsaturated fats are “good fats” as they help with your overall health by lowering cholesterol and are also good for your heart. Trans Fats and saturated fats do the opposite and are the ones you want to stay away from! Below is a chart giving some examples of good and bad fats!

Monounsaturated and Polyunsaturated fats (Good) Trans fats and saturated fats (Bad)
Olive Oil Butter and margarine
Sesame oil Cookies
Avocado Ice cream
Nuts (walnuts, almonds, pecans) Whole fat dairy (½ and ½ creamer for your coffee, whole milk, buttermilk, cream cheese, sour cream)
Fish (Salmon, tuna, trout) Doughnuts and other pastries
Seeds (sunflower, pumpkin, flaxseed) Packaged chips

tyler holtMany people try to accomplish a no-fat diet; this is not necessary at all to lose weight. Instead, have a low-fat diet that is made up of mono and polyunsaturated fats. How can you start replacing bad fats with good fats? Try these simple solutions:

  • Cooking your food with oils instead of butter
  • Less red meat and more poultry and fish
  • Stop snacking on chips and cookies and start snacking on nuts or seeds
  • Broil or grill instead of frying your food

Another healthy fat is Omega-3 fatty acids! These can be found in food like fish and in supplements like fish oil and are a great way to add healthy fats into your diet.

All of these healthy fats have been found to play a vital role in good health, they help with brain function, help support joints and skin, reduce risk of heart diseases, cancer, strokes, and also provide as an energy source for your body! Do not be afraid of fats; choose the healthy ones to better your health!

Email Tyler with your questions and challenges and he will answer them in future on Dapper Fit. Each of you should consult your physician before beginning any exercise or lifestyle change.