By Sherry L. Granader, CNC
For years, you may have chosen fat-free or low-fat food products to keep your fat intake down to lose weight. However, there are some ‘good’ fats that are healthy and good for you. Monounsaturated and polyunsaturated fats are part of a low-carbohydrate diet and include:
Keep Nuts On Hand – they are filling, portable, and make a great snack any time of day. Nuts are full of fiber and are a great way to get in some good fats, especially when you are hungry. You can enjoy them with an apple or pear for the perfect snack.
Try Walnuts – they are loaded with alpha linolenic acid that is needed for good health and cannot be produced in the body. Toast walnuts in the oven for about 10 minutes at 350 degrees and toss them into salads or sprinkle over roasted vegetables. Alpha linolenic acid helps support heart health and reduces inflammation in the body.
Enjoy Nut Butters – look for health food stores and markets that offer the opportunity to grind your own nut butter. You can spread it on an apple or celery for a quick snack.
Make Olive Oil A Staple – you can use it for cooking and creating homemade salad dressing to enjoy at home or on the go. Experiment with different vinegars or use fresh lemon juice. Bringing salads to work with high quality protein thrown in is a great way to stay on track with your low-carbohydrate diet.
Add Coconut Oil To The Mix – there is a misconception about coconut oil not being good for the heart because of its high saturated fat content. The reality is it is beneficial to the heart and can prevent high blood pressure and high cholesterol levels. It can reduce the incidence of damage to the arteries and prevent atherosclerosis.
Browse The Oil Aisle For Avocado Oil – it is high in vitamin E, healthy fats and antioxidants that help prevent free radicals (toxins, chemicals and pollutants) from attacking healthy cells.
Or Eat Avocados – they are truly a miracle food that is high in fiber, very filling and can support energy levels for the whole day. They contain oleic acid that can help fight cancer. Enjoy ¼ of an avocado with some carrot sticks for a healthy afternoon snack or top slices on your salad for extra nutrition.
Eat Salmon – this fatty fish will help keep your brain in tip-top shape and is an excellent choice for a protein source.
Have Some Hemp Seeds – they are full of protein, essential fatty acids and make a great choice for vegetarians. Stir them into guacamole or hummus for an extra dose of healthy fats.
Enjoy A Glass Of Almond Milk – it has all the benefits of almonds including health-promoting fats. One up has 2.5 grams of healthy fat and makes an excellent base for a protein-packed smoothie in a blender.
The above tips can help you incorporate healthy fats into your lunches and snacks throughout the week. Your memory and brain will be sharper and will help you stay focused during a busy day. Plus, salmon, nuts and nut butters, and avocados are filling and satisfying. Here’s to your good health.
Carb Manager is the easiest and most powerful way to count carbs and live the low carb life. In this blog, we've invited experts on LCHF to contribute their views on everything low carb.