In my previous Blog, How to Cook without Oil, I explained why cooking oils are harmful to your health and provided tips on how you can cook without oil.  This may have left you questioning fats and asking, “Aren’t we supposed to have fat in our diet?”

In this article I will explain how to get healthy fats and why we need them.

Adding “healthy fats” and eliminating the toxic, trans fats, found in baked goods, shortening, fried foods, etc. will make the world of difference in your heart health and waistline as well.

Why is Healthy Fat Needed?

Fat is a source of essential fatty acids which help the body absorb certain vitamins, like A, D and E.  These vitamins are fat-soluable which means they have to have fat with them so the vitamins can be absorbed into the body. 

Additional benefits of healthy fat include:

  • giving your body energy,
  • protection for your organs,
  • support of cell growth,
  • keeps blood pressure under control.

Many plant-based foods have some fat.  For example, did you know there are 3.2 grams of fat in one cup of cooked oatmeal?  There are 1.8 grams of fat in 1 cup of cooked long grain brown rice. 

Here are some great ways to get good fats

The best Plant-Based sources of fat is avocados, olives, coconuts, nuts, seeds, flax and hemp seeds. 

When choosing a whole food fat source you also benefit from fiber and other important nutrients your body will love you for.

Weight Loss with Healthy Fats

Tahini and other nut butters are very high in fat and should be consumed in moderation if weight loss is your mission.  If weight loss is desired, I recommend minimizing higher fat items until your goal weight has been reached.  

At that time let your weight be your guide when consuming these delicious nuggets of goodness. Portion control is always smart when eating higher fat foods, even if they are good fats.

Here’s a Healthy Fat Tip

Replace butter or mayonnaise with some mashed avocado on your toast or sandwiches. Not only does it taste delicious, it’s a great way to eliminate the bad fat and add in the good!

Looking for a good salad dressing recipe without unhealthy fats? Check out my cookbook, Eat Like Your Life Depends On It!


Have a Very Veggie Day!

YOUR Plant-Based Health Coach!
Plant-Based Foodie and Peace-Loving Yogi!


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