Healthy Fats for Health and Performance

In this article, we explore the best healthy fat sources to incorporate into your diet.

Read on:

Rule Number 1: While all of the following foods are excellent additions to any diet, it is essential to understand that these foods have a lot of calories, so be mindful of portion size.

Avocados can't be beaten: Avocados are simply amazing. They have a ton of fiber and lots of monounsaturated fat, which can help lower bad cholesterol, as well as a boatload of other vitamins and minerals that will improve the health of your entire body.

Olives and Olive Oil are amazing. You'd be hard-pressed to find a nutrition expert bad-mouthing either of these foods. What's so special about olive oil and the fruit it comes from? Well, a lot really. High-quality olive oil is bursting with antioxidants, oleic acid (seen to improve heart health in research studies), and other compounds that can improve the elasticity of your arteries, keeping you healthy and potentially improving aerobic performance! Buyer beware, however. Not all Olive Oil is created equal. Ensure your olive oil comes in a glass bottle with a green tint and is extra virgin. It's worth spending a bit extra for the good stuff.

Nuts are packed with nutrition. Nuts like walnuts (a significant amount of omega-3s), almonds (the most fiber of any nut), pecans (tons of heart-healthy monounsaturated fat), and macadamia nuts are awesome additions to any diet. They are incredibly portable and stay fresh for a long time. Be mindful of serving size, as it is very easy to overeat these beauties!

Seeds are truly special. Flax, chia, pumpkin, sesame, and sunflower seeds are fantastic foods with many health benefits. Sprinkle them on various dishes to boost your meal's nutrition!

Coconut has incredible nutrients. Its medium-chain triglycerides (MCT) are the real MVP. Its antiviral and antimicrobial properties boost immunity and have a cardio-protective effect.

Fatty Fish is Fantastic:  Small, fatty fish like mackerel, sardines, and salmon are rife with nutritious compounds to improve your health. They have the best omega 3 to 6 ratio out of any food (a ratio important for health. If you want to learn more about this, DM me!) It is important to note: if you can get wild-caught Alaska salmon, do so. This type of salmon is far superior in nutrients than its farm-raised counterpart.

Omega-3 Eggs provide a boost: Eggs are an amazing food. First, the egg white is 99% protein. Second, the egg yolk, especially if it has been fortified with omega-3s, is bursting with vitamins and nutrients that help your eyes, brain, and heart.

What about peanut butter!? I love peanut butter, and it is pretty healthy. It has a lot of omega-6 fatty acids in it, and too much of this fat can cause issues over time. Short story: enjoy peanut butter every once in a while, and also make sure to eat other items listed above to round out your healthy fat choices.

Good to know: Don't like the taste of one or more of these foods? No problem! You won't miss out on any magical benefits because you don't eat "x" food. Try your best to add other foods from this list to your diet.