Your diet, in a nutshell (more on those later), can be broken down into the three macronutrients: protein, carbohydrates, and fat. Each of those fuels your body in different ways, and how you balance them out will go a long way towards how your body looks and runs.

Boiled down to the basics, protein is what builds your muscle, carbohydrates are your body’s preferred energy source, and fats absorb vitamins into the body and keep your metabolism running properly.

In common usage, fat has become merely an epithet, and something to avoid in foods at all costs. But that couldn’t be farther from the truth. Fat is essential, and consuming it certainly doesn’t mean you’ll ‘be fat’.

But, as with most things, there’s a right kind and a wrong kind, and knowing the difference will keep your diet complete.

healthy fats

Unsaturated fats are considered healthy fats. They can improve cholesterol, protect your organs and improve body functions. They can also decrease inflammation and stabilize heart rhythym.

Healthy fats are an essential part of a balanced diet and offer numerous health benefits when consumed in the right amounts. They play a crucial role in maintaining cell structure, supporting brain function, promoting nutrient absorption, and reducing inflammation. Healthy fats can be found in various foods, and some common sources include:

1. • Avocado: Avocados are rich in monounsaturated fats, which can help improve heart health.

• • Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are great sources of healthy fats.

• • Olive Oil: Extra virgin olive oil is an excellent source of monounsaturated fats and antioxidants.

• • Fatty Fish: Salmon, mackerel, trout, and sardines contain omega-3 fatty acids, which are beneficial for heart and brain health.

• • Coconut Oil: Although debated, coconut oil contains medium-chain triglycerides (MCTs) that some believe have health benefits.

• • Peanut Butter

unhealthy fats

Trans Fats: These are artificial fats often found in processed and fried foods. They raise bad cholesterol levels (LDL) and lower good cholesterol (HDL), increasing the risk of heart disease. Check food labels for “partially hydrogenated oils,” as these indicate the presence of trans fats.

Saturated Fats: While some saturated fats can be part of a healthy diet in moderation, excessive intake can lead to increased cholesterol levels and heart disease. Reducing the consumption of fatty meats, full-fat dairy products, and tropical oils (like palm and coconut oil) can help lower saturated fat intake.

Here are some tips to cleanse your diet of bad fats:

1. • Read Food Labels: Pay attention to the nutrition labels of packaged foods and avoid products that contain trans fats and excessive saturated fats.

• • Choose Lean Proteins: Opt for lean cuts of meat and poultry and try plant-based protein sources like legumes and tofu.

• • Cook with Healthy Oils: Use healthier cooking oils like olive oil, avocado oil, or canola oil, and avoid using solid fats like butter or lard.

• • Eat Fatty Fish: Incorporate fatty fish into your diet regularly to obtain beneficial omega-3 fatty acids.

• • Snack on Nuts and Seeds: Keep a selection of unsalted nuts and seeds as convenient, healthy snacks.

• • Limit Processed Foods: Processed and fast foods often contain unhealthy fats, so try to minimize their consumption.

• • Embrace Whole Foods: Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins to promote overall health and reduce bad fat intake.

Remember, a balanced diet is essential, and fat is just one component of a healthy lifestyle. Schedule a free Intro Call with a STRONGlab elite coach to get started on the road to a healthy lifestyle that will unlock your best shape!

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