/
Healthy fats you should incorporate into your diet

Healthy fats you should incorporate into your diet

Written By Fitness 19

It’s time to rethink your ideas about fat. Although low-fat diets were once all the rage, it turns out that’s only half the story. Some fats are good for you and should be part of a healthy diet. Here are good ones to look out for and tasty ways to add them to your plate.

Monounsaturated fats
According to the American Heart Association, monounsaturated fats are “…simply fat molecules that have one unsaturated carbon bond in the molecule, this is also called a double bond. Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is an example of a type of oil that contains monounsaturated fats.” Monounsaturated fats can help improve your cholesterol levels and blood vessel health. They may also help you have healthier insulin and blood sugar levels.

Examples of monounsaturated fats include:
• Avocados – loaded with beneficial nutrients, avocados are easily incorporated into meals from breakfast to dinner and great in smoothies, too.
• Unprocessed peanut butter – keep it simple, just peanuts and salt.
• Nuts – enjoy a handful of nuts like almonds, cashews, hazelnuts and macadamia nuts. Studies show consuming nuts regularly boosts longevity.

Polyunsaturated fats
The American Heart Association says that like monounsaturated fats polyunsaturated fats, “…are simply fat molecules that have more than one unsaturated carbon bond in the molecule, this is also called a double bond. Oils that contain polyunsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is also an example of a type of oil that contains polyunsaturated fats.” Polyunsaturated fats provide essential oils, such as omega3 that the body needs but cannot manufacture. They also improve cholesterol and heart health.

salmonExamples of polyunsaturated fats include:
Fatty fish – think salmon, herring, sardines or trout.
Walnuts – good source of magnesium, omega 3, copper, and alpha linoleic acid or ALA.
Soymilk – great source of calcium, B-12, riboflavin and iron.
Seeds – for example, pumpkin (high in phytosterols and zinc) sunflower (high in folate and vitamin E), and sesame (good source of zinc, B1 and phosphorous).

Moderation is key. Fats have about nine calories per gram, which can add up quickly. Here are three easy ways to enjoy healthy fats without overdoing it.

Avocado toast – Mash avocado flesh with a little olive oil, lemon, salt and pepper to taste. Spread on whole grain bread and top with tomato for breakfast or a light lunch

Trout – place trout on a baking sheet, skin side down. Drizzle with olive oil and season with salt and pepper. Broil two or three minutes. Serve steamed asparagus and fresh lemon wedges.

Nuts and seeds – keep them in your purse or gym bag for a quick snack.

All fats are not created equal. Some, like monounsaturated and polyunsaturated should be incorporated into your diet. Others, like saturated and trans-fats, should be eliminated or avoided for better health outcomes.

JOIN NOW​

At Fitness 19, we offer the highest in quality and convenience at a truly affordable price. We don’t require long-term contracts, instead, we believe you should work out because it’s what you want to do.

Sending

JOIN NOW​

At Fitness 19, we offer the highest in quality and convenience at a truly affordable price. We don’t require long-term contracts, instead, we believe you should work out because it’s what you want to do.

Sending

Free Guest Pass

TERMS AND CONDITIONS: Guest passes can only be used once in a six month time period. Limit one per person. First time guests only. Must be local resident. No other discounts can be used with this offer. Must be 18 years old or 12 years old with a parent. Personal Training and Kids Club services available for an additional fee. Valid photo I.D. REQUIRED at check in. See club for complete details. Must redeem at a Fitness 19 location within fifteen days.

By providing your email address and phone number above, you authorize Fitness 19 (and/or its service providers) to contact you via email and/or phone call to schedule an appointment for you to visit the club and redeem your free guest pass.

Sending

Free Guest Pass

TERMS AND CONDITIONS: Guest passes can only be used once in a six month time period. Limit one per person. First time guests only. Must be local resident. No other discounts can be used with this offer. Must be 18 years old or 12 years old with a parent. Personal Training and Kids Club services available for an additional fee. Valid photo I.D. REQUIRED at check in. See club for complete details. Must redeem at a Fitness 19 location within fifteen days.

By providing your email address and phone number above, you authorize Fitness 19 (and/or its service providers) to contact you via email and/or phone call to schedule an appointment for you to visit the club and redeem your free guest pass.

Sending