‘Fat is life! Behind this cult phrase lies a truth that is a little forgotten. Fat is essential for the body to function properly. We asked Lise Fragnière, a nutrition therapist in Martigny (VS), about this subject. She has put together a list of 4 good sources of fat to help you balance your diet.
Good fat, bad fat – what’s the difference?
If there’s good fat, there’s bad fat. While good fats are essential for your body to function properly, bad fats will raise your cholesterol, among other things.
Bad fats include saturated and trans fats, which are our cholesterol’s worst nightmare. Saturated fats are found in animal products such as meat, eggs and dairy products.
But there’s something worse: trans fatty acids. While they are naturally present in certain products such as meat and dairy products, they are also found in baked goods and commercial fried foods such as chips and doughnuts. They are also hidden in ready-to-eat foods and snacks. So keep your eyes peeled: if you see ‘partially hydrogenated oils’ on a food label, it means it contains trans fats.
What are ‘good fats’ good for?
Good fats are essential for your body to function properly and can help boost your immune system:
- They enable the brain to maintain its functions
- They promote the transport of certain vitamins and hormones
- Good fats modulate inflammation and regulate cholesterol levels
- They promote healthy bones and muscles
- Help maintain good cardiovascular health
But what are good fats? These are so-called essential fatty acids, such as omega-3, omega-6 and omega-9, which are unsaturated fats. They are not produced by the body, so it is essential to provide them.
Sources of good fat
Here are 4 sources of good fats for a healthy treat!
- Oily fish: oily fish are THE source of good fats par excellence: salmon, herring, sardines and tuna.
- Oilseeds: oilseeds are an excellent source of healthy fats. These include walnuts, hazelnuts, cashew nuts, almonds, etc.
- Vegetable oils: first cold-pressed vegetable oils are very good for your health. These include camelina, walnut oil and linseed oil. These oils should be kept in a cool place and should not be used for cooking.
- Avocado: yes, you can still eat your famous avocado sandwiches. Avocados contain good fats that help maintain cardiovascular health.
We hope these few tips will help you eat even healthier. If you have any questions about your diet, don’t hesitate to talk to your nutritionist!
