🥑 Healthy Fats You Should Be Eating

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For years, fat had a bad reputation. Low-fat diets took over, and anything with the word “fat” on the label was seen as unhealthy. But now, we know that fat isn’t the enemy—it’s essential for energy, brain function, and even absorbing key vitamins. The trick is knowing which fats to embrace and which to limit.

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Healthy Fats You Can’t Ignore

Let’s start with the best: unsaturated fats. These are the kind your body thrives on. They support heart health, reduce inflammation, and help keep you full. You’ll find them in avocados, nuts, seeds, olive oil, and fatty fish like salmon. Not only do they taste great, but they also provide lasting energy—making them perfect for workouts and recovery.

Another powerhouse? Omega-3s. Your body can’t produce them on its own, but they’re vital for brain function, joint health, and muscle recovery. Foods like chia seeds, flaxseeds, walnuts, and seafood are packed with them. If you don’t eat much fish, a high-quality omega-3 supplement can help fill the gap.

Then there’s saturated fat. It’s not as bad as once thought, but moderation is key. Foods like coconut oil, dairy, and grass-fed meats can have a place in your diet, but too much saturated fat can raise cholesterol levels. A good rule of thumb? Balance them with plenty of unsaturated fats.

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The real issue is trans fats. Found in processed snacks, fast food, and margarine, these fats increase the risk of heart disease and inflammation without offering any nutritional benefits. Always check food labels—if you see “partially hydrogenated oil,” steer clear.

Adding more healthy fats to your meals is easy. Swap butter for olive oil, add avocado to sandwiches, or toss nuts into your yogurt. Small changes like these can improve energy, keep you satisfied, and support overall health.

Fat isn’t something to fear—it’s something to choose wisely. Focus on quality sources, keep the balance right, and your body will thank you.

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