6 Healthy-fat foods

6 Ways to get in more healthy fats

Our bodies need fat, it's a fact. But there's a difference between nutritional fat, and fat that wreaks havoc on our bodies.

Butter and walnuts contain two completely different types of fat, for example.

Here are six ways to get in more healthy fats...

1. Spinach, kale, and leafy greens. Not only will a spinach salad or a side of kale boost your omega-3 fatty acid ALA intake, but it may help certain conditions, including cancer, lupus, and rheumatoid arthritis.

2. Flaxseeds, flaxseed oil, and other seeds. Toss raw pumpkin, poppy, and sesame seeds with salads, bread mixes, and your morning oats. Or add a splash of flaxseed oil to your cooking.

3. Soya foods, like tofu. Soya products contain the plant-based fatty acid ALA and make great substitutes for dairy and meat products.

4. Beans. Boost your omega-3 intake by adding pinto or kidney beans to soups, chilli, and salads.

5. Fish. The American Heart Association recommends at least two servings each week of salmon, tuna, herring, lake trout, or sardines. These types of fish have a high concentration of fatty acids that are closely linked to heart health.

6. Walnuts. These nuts are an excellent source of ALA and are so easy to add to a morning bowl of cereal, or snack on with dried fruit and other seeds during the day.

Recommended reading: How fattening are nuts?

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