“Healthy” fats | Corewell Health

Broccoli. Check.

Whole grains. Check.

Fruits and leafy vegetables. Check and check.

These nutritious staples should be at the top of our grocery lists, but some of us may be missing out on one essential nutrient: healthy fats.

“Especially for those of us who went through the 1980s, everything was fat-free,” said Jessica Corwin, RDN, registered dietitian with Corewell Health Women’s Health and Wellness Center.

“Fats are essential to our bodies for many different functions, whether it’s absorbing our vitamins, fighting inflammation, supporting heart and brain health, or keeping our skin and eyes healthy. nails feel great,” she said.

She recommends replacing saturated and trans fats — found in red meats and many processed foods — with healthy fats like olive oil, nuts, seeds (hemp, chia, pumpkin, sunflower and flax), nuts, oily fish, olives and avocado, to name a few.

healthy bodies

Incorporating healthy fats into our diets not only helps us maintain a healthy weight, but has medical benefits, says Wendy Miller, MDmember of a multidisciplinary team Corewell Health at Southeast Michigan Weight Control Centers.

Healthy fats improve blood cholesterol levels, reduce inflammation, control blood sugar and may even lower blood pressure.

“All of these things reduce a person’s risk of developing heart disease,” Dr. Miller said.

Recent research also links healthy fats to gut health. They have been shown to maintain the lining of the gut and benefit the microbiome, the bacteria that help us digest food and boost immunity.

“Having a healthy microbiome has been associated with healthier weight, lower risk of chronic diseases such as heart disease and type 2 diabetes,” Dr. Miller said.

Dynamic Duo

Plus, adding healthy fats can help with nutritional absorption, Corwin said. Like Batman and Robin, healthy fats combined with fruits, vegetables or whole grains are powerful.

Conversely, pairing a salad with a fat-free dressing will not only leave you hungry, but will prevent nutrients from being absorbed.

Instead, Corwin recommends creative pairings: add olives to roasted broccoli; top oatmeal with flax seeds or peanut butter instead of brown sugar; blend avocado into a morning smoothie or spread it on toast; coat chicken or fish with ground walnuts or pecans.

“It’s going to make the meal so much more satisfying,” Corwin said.

She suggests adding a healthy fat to meals or snacks throughout the day. This increase in satiety reduces feelings of hunger which can lead to overeating or grabbing that late afternoon candy bar.

This may represent a change for some patients, Dr. Miller said.

In the past, many Americans followed a low-fat diet, replacing fat with refined and processed carbohydrates, such as white bread, potatoes, crackers and pasta.

“It’s led to weight gain for a lot of people,” Dr. Miller said. She recommends patients replace unhealthy saturated and trans fats with healthier monounsaturated and polyunsaturated fats.

While salmon, nuts, avocado, and oils tend to be higher in calories than other macronutrients, “these types of foods may also help you feel fuller than other refined carbs and prevent heartburn.” blood sugar spikes,” Miller said.

sense of taste

After a busy day at work or school, many of us – and our children – often head straight for the pantry or refrigerator. It is important to focus on incorporating a variety of healthy foods.

For busy families, combining vegetables, fruits and healthy fats for on-the-go snacks can stave off hunger pangs and help us stay healthy, Corwin said.

She often greets her own children with apple slices and peanut butter, vegetables and hummus, string cheese and nuts, yogurt with fruit and chia seeds, roasted chickpeas, par example.

Having these healthy snacks on hand pays off, in the short and long term.

“Our bodies are nourished and satisfied by absorbing these healthy fats throughout the day,” Corwin says.

Smart portions

Can we have too many good things when it comes to healthy fats? As with most things, moderation matters.

“Our goal isn’t necessarily to limit the amount of healthy fats, but to eat them in moderation with most of your meals,” Dr. Miller said.

For example, opt for a small handful of almonds, about 1/4 cup.

For those consuming around 1,500 calories per day, Corwin recommends aiming for 40–50 grams of healthy fat per day, or 10–20 grams of healthy fat per meal. To get an idea of ​​what this might look like, a quarter cup of avocado equals 8 grams of fat; 1 tablespoon of olive oil corresponds to 14 grams; 3 ounces of salmon contain 6 grams of fat; and 1 tablespoon of flax seeds is 4 grams of fat.

Tiny avocados can make an ideal portion. For fatty fish like salmon, mackerel or herring, she recommends a serving the size of a deck of cards, twice a week.

With a little creativity, incorporating healthy fats can help people feel full and keep “bad LDL cholesterol” at bay, Corwin says.

It’s a message Corwin and Dr. Miller share with patients looking for ways to eat healthier, feel better, and live longer.

“The tide is turning, but we definitely need to keep pushing this message,” Dr Miller said. “Many Americans may not realize how beneficial it is to have healthy fats in their diets on a regular basis.”