For years, diet culture has condemned dietary fats as weight-loss enemy number 1. But, with the help of nutrition science, public opinion has finally shifted in favor of fat. Carbohydrates, protein, and dietary fats are macronutrients that provide energy the body needs to thrive and reduce fat. While “bad” fats are artificial trans fats or saturated fats that are to blame for weight gain, clogged arteries, and an increased risk of obesity-related diseases, “good” fats, like unsaturated fats and omega-3 fatty acids, can actually be good for your overall health and weight loss.
To discover some of the best healthy fats that you can add to your daily diet, we spoke to Catherine Gervacio, a registered dietitian, nutritionist, and nutrition writer for Living.Fit. She told us that avocado, olive oil, and almonds are all foods you should consider adding to your plate. Read on to learn more!
1. Avocado
Avocados have long been a fan-favorite for over the past 10 years. This healthy, weight-loss-friendly fruit is packed with healthy fats and dietary fiber. Whether you're slicing up avocado toast for breakfast, adding them to your salad, or mashing them up into a dip, these fatty fruits really are versatile. The fats in avocados are mainly unsaturated (specifically, monounsaturated), which can help maintain healthy cholesterol levels and reduce visceral fat.
Gervacio tells us that you should make this popular fruit a regular part of your diet if want to up your daily healthy fat intake. "Avocados are rich in monounsaturated fat which offers a lot of cardiovascular and digestive benefits while losing weight," she tells us. And, they're also packed with important nutrients for your overall health. "It is rich in vitamins E, C, and A to act as antioxidants to keep the body healthy," she goes on. Plus, this fruit can even help boost your metabolism, "The vitamin C content of avocados can fight off free radicals that can slow down the metabolic rate." What's not to love?
2. Olive Oil
Another healthy fat for weight loss is olive oil, a common ingredient in a variety of food dishes. You likely have a bottle in your pantry right now and probably reached for olive oil when you're cooking. The great news is that olive oil can help lower blood pressure, support heart health, and reduce inflammation.
Plus, Gervacio says that olive oil is one of the healthiest fats you can consume for weight loss, too. "Olive oil contains about 75% monounsaturated fat, which is known to reduce levels of bad fats in the body," she explains. "It also contains the antioxidants oleuropein and oleocanthal which are said to contribute to weight loss by being anti-inflammatory, a study states." That's why olive oil is generally considered the best oil you can cook with, rather than inflammatory vegetable oils.
3. Almonds
And, if you're looking for a healthy, crunchy snack that's rich in healthy fats, it doesn't get much better than a handful of nuts or some trail mix. Nuts are packed with heart-healthy fats, minerals, vitamins, and antioxidants. While certain types of nuts have more nutrients than others, experts like Gervacio agree that almonds are one of the best nuts when it comes to food that's both high in healthy fats and satisfying.
"They are considered a plant-based protein source to keep losing weight without worrying about the health consequences of excessive cholesterol intake," she notes. "Almonds are rich in fiber for better digestion. They can also prolong satiety to prevent overeating during meals." Snacking on almonds can help reduce your overall calorie intake and your cravings. This is a great way to promote healthy weight loss.
The Bottom Line
So, there you have it: fats aren't always bad! Unsaturated fats and omega-3 fatty acids are an important part of a healthy diet. They can help with the absorption of certain key vitamins, reduce inflammation, and keep you full for weight loss. When you eat delicious and nutritious foods like avocado, olive oil, and almonds regularly, you'll be maintaining a healthy body and you'll also be well on your way to your goal weight. You can even combine all three into one healthy (and delicious!) salad.
