Choosing healthy fats
Yes, it is true. Eating (certain) high-fat foods can even be good for your health. But remember that not all fats are created equal. Enter: “good” fats and “bad” fats.
Foods with good healthy fats are considered monounsaturated (nuts, avocado, etc.) and polyunsaturated (salmon, trout, etc.) fats that promote good heart health. Saturated (poultry skin, lard, etc.) and trans fats (fried foods, baked goods, etc.), on the other hand, are considered bad fats because, among other things, they can raise cholesterol and lead to heart problems. (Here are the subtle signs that you’re eating too much bad fat.) Now, that doesn’t mean you can’t eat foods with bad fats, but you should eat them in moderation.
So how can you tell which foods are high in healthy fats? We spoke to registered dietitians and nutritionists to help us identify foods with good fats to reap their health benefits.
“If you’re like me, you think peanut butter matters,” says Dana Angelo White, MS, RD, author of The Healthy Instant Pot Cookbook. “It’s a heart-healthy food that seems decadent but is actually healthy and filling.” White suggests choosing a nut butter with a minimal list of ingredients — meaning just peanuts and salt when possible. “Spread on a banana, peanut butter is a great pre-workout snack, and it can also be combined with rice vinegar, garlic and low-sodium soy sauce to make a dipping sauce for grilled chicken fried tofu,” she says. The nut butter is also delicious mixed into a blueberry peanut butter smoothie, peanut butter energy bites, or a peanut butter and sweet potato spread.