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I know what you're thinking.  You're thinking how can I eat fat AND lose weight?  What do you mean, healthy fat?  Isn't all fat, you know, fatty?

Starting in the 60's and all through the 90's and beyond we were told to eat low fat and fat-free foods.  Many thought that was the answer to the rise in heart disease and they didn't differentiate types of fat.  Fat was fat and fat (they thought) increased cholesterol and rates of heart disease. 

Only in the early 2000's did we begin to realize the error in our ways.  We saw that eating a low fat diet actually caused us to get fatter. The truth is, our bodies need fat and if you eat the right kinds of healthy fats you will actually lose weight and lower your risk for chronic diseases.  

Fat increases satiety, satisfaction and fullness.  Remember when you ate a whole box of fat-free snackwell's cookies? They didn't really make you full and neither did the fat-free salad dressing you used to cover your iceberg lettuce.  

In fact, you missed out on valuable nutrients when you used a fat-free salad dressing.  Vegetables need fat to help our bodies absorb the vitamins hidden inside them, everyone in the Mediterranean already knows that, but it's taking longer for Americans to catch on. The trick is knowing which fats to eat, because not all fats are created equal.  

The good fats you should be eating more of include heart-healthy, polyunsaturated omega-3 fatty acids and monounsaturated fats (OEA).  What makes them healthy is that they help reduce LDL cholesterol, the kind that clogs your arteries.  Many foods that are high in these fats are considered superfoods

Foods that are high in these fats include:

  • Avocados
  • Walnuts
  • Wild salmon
  • Extra virgin olive oil, like Colavita
  • Tuna
  • Flax seeds
  • Chia seeds
  • Spirulina
  • Other nuts and seeds 
  • Olives
  • Eggs fortified with Omega-3
  • Sesame seeds and tahini

Try these8 healthy fat meal ideas you won't believe can help you lose weight. 

kale almond pesto with 3 recipes to use it
baked polenta with eggs & roasted vegetables
Splayed chicken
israeli sheet pan vegan power bowl
warm mushroom salad
Arugula Walnut Pesto Pasta horizontal
Roasted Cauliflower Salad

Related: Cooking Healthy As A Family