Good-for-you fats | Corwell Health

Broccoli. check.

All cereal. check.

Leafy fruits and vegetables. Check and check.

These nutrients should be at the top of our grocery lists, but some of us might be overlooking a key nutrient: healthy fats.

said Jessica Corwin, a registered dietitian Corewell Health Center for Women’s Health and Wellness.

“Fat is essential to our body for many different functions — whether it’s absorbing vitamins, fighting infections, heart and brain health, or making our skin and nails feel good,” she said.

She recommends replacing saturated and trans fats – found in red meat and many processed foods – with good-for-you fats such as olive oil, nuts and seeds (hemp, chia).And pumpkin, sunflower, flax), walnuts, fatty fish, olives, and avocados, to name a few.

healthy bodies

He said that incorporating healthy fats into our diet not only helps us maintain a healthy weight but provides medical benefits Wendy Miller, MDPart of a multidisciplinary team Corewell Health at the Weight Control Centers of Southeast Michigan.

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

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

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

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

dynamic duo

What’s more, adding healthy fats can help with nutrient absorption, Corwin says. Like Batman and Robin, healthy fats paired with fruits, vegetables, or whole grains pack a boost.

Conversely, pairing the salad with fat-free dressings will not only make you feel hungrier, but will also inhibit the absorption of nutrients.

Instead, Corwin recommends a creative pairing: adding olives to roasted broccoli; Top oatmeal with flaxseeds or peanut butter instead of brown sugar; blend avocado into your morning smoothie or spread it on toast; Coat chicken or fish with crushed walnuts or pecans.

“This will make the meal more satisfying,” Corwin said.

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

Dr. Miller said this could be a game changer for some patients.

Many Americans in the past followed a low-fat diet, replacing fat with refined, processed carbohydrates, such as white bread, chips, crackers, and pasta.

“This has led to weight gain for a lot of people,” said Dr. Miller. She recommends that patients replace unhealthy polyunsaturated fats with healthy monounsaturated fats.

While salmon, nuts, avocados, and oils tend to be higher in calories than other macronutrients, “these types of foods can also help you feel fuller than other refined carbohydrates and prevent blood sugar levels from rising,” Miller said.

Snack sensation

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

Corwin said that for busy families, combining vegetables, fruits, and healthy fats for quick snacks can stave off hunger pangs and help us stay healthy.

She often greets her kids with apple slices, peanut butter, vegetables, hummus, cheese, nuts, yogurt with fruit, chia seed “sprinkles,” and toasted chickpeas, for example.

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

“Our body is fueled and satiated by getting those healthy fats throughout the day,” Corwin said.

Smart parts

Can you get too much of a good thing when it comes to healthy fats? As with most things, moderation is important.

“Our focus is not necessarily restricting the amount of healthy fats but eating them in moderation with most of your meals,” said Dr. Miller.

For example, have a small handful of almonds, or about 1/4 cup.

For those consuming about 1,500 calories per day, Corwin recommends shooting 40 to 50 grams of healthy fats per day, or 10 to 20 grams of healthy fats per meal. To get an idea of ​​what that might look like, a quarter cup of an avocado contains 8 grams of fat. 1 tablespoon of olive oil 14 grams. 3 ounces of salmon contains 6 grams of fat. And a tablespoon of flaxseed contains 4 grams of fat.

Small avocados can be the perfect serving size. For fatty fish like salmon, mackerel and herring, she recommends a deck-sized serving twice a week.

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

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

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