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Apple slices with nut butter, avocado toast with a fried egg, and a butter knife going through an oil based spread with cashews dispersed throughout.

Healthy Fat How To’s

When I was growing up, the low-fat diet was all the rage. Since my mom worked as a cardiac nurse, we followed that low-fat diet as closely as possible. Now there is so much new evidence that it is more important to consume certain kinds of fats and avoid others for optimal health. Healthy fats also referred to as monounsaturated or polyunsaturated fats, have been shown to have many health benefits including the possibility of decreasing the risk of heart disease. They play another important part in the diabetic diet as they can help with satiety when following a lower carbohydrate meal plan.

How to eat more healthy fats

So where can you get these healthy fats in your diet? Let’s take a look.

Nuts and nut butters

My personal favorite way to add healthy fats to the day is through nuts. Because there are so many different kinds of nuts, the possibilities are endless. Nuts are a monounsaturated fat and are considered a healthy fat option because they may lead to a lower level of LDL cholesterol. LDL is the “bad” cholesterol in the blood. If levels are too high, your risk for heart disease is also higher. Here are a few ways to add more nuts to your diet.

  • Sprinkle almonds or cashews on a salad
  • Spread peanut butter on whole grain toast for breakfast
  • Have a serving of pecans or peanuts for a snack
  • Spread almond butter on some crackers or apples


They are everywhere! From salads to sandwiches and everywhere in between, if you haven’t noticed the increasing avocado trend, you are missing out! Avocados are also a source of monounsaturated fats. Adding them to your meal or snack will promote a better level of satiety than a meal or snack without these healthy fat carriers. A few tips on avocado upkeep: they are ripe when you can wiggle the brown stem with your finger, they are less likely to brown if placed in a Ziploc bag in the refrigerator with the core still inside and the peel covering the exposed half. One avocado contains approximately 300 calories and 17 grams of carbohydrate. Here are a few ways to add avocados to your diet:

  • Slice them up and toss them into your salad
  • Use them as a spread for burgers
  • Add them to your scrambled eggs in the morning
  • Spread them on a piece of whole-grain toast


Everyone has their preferred type of oil to cook with. Consider branching out and trying something new to not only reap the benefits but also notice the flavor differences. Monounsaturated oils include peanut, olive, canola, and avocado. Polyunsaturated oils include corn, soybean, safflower and sunflower oil. Polyunsaturated fats are also considered healthy fats and should be part of a complete diet. Here are a few tips for incorporating oils into your daily meals.

  • Make your own salad dressings
  • Use for a crisp vegetable stir-fry
  • Buy an oil-based butter to use on bread
  • Buy an oil sprayer such as Misto® to help regulate portions

Now that you have more information on healthy fats, how will you consume them?

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.