Six Healthy Fats

By Lara Felton

For years consumers have been told to avoid fats at ALL costs in one's everyday diet, however, fats are actually calorie dense (they provide 9 calories/gram), which means they provide a lot of energy for the body. Here is a list of 6 healthy fats and their health benefits.

Flaxseed Oil

Flaxseed oil is a good source of polyunsaturated fats, particularly omega-3 fatty acids, which are helpful in reducing inflammation. It is reported that flaxseed oil may be just as beneficial for your heart health as fish oil is in improving cholesterol levels, although more studies need to be done to confirm this.

Coconut Oil

Coconut oil is definitely winning the popularity contest! The reported health benefits are many although there have been claims that it may be too good to be true. Coconut oil is very high in saturated fat (about 84% of total fat is saturated fat). The argument in favor of this "super fat" is that the saturated fat in coconut oil is MCTs (medium chain triglycerides). Your body handles MCTs differently than other types of saturated fat found in animal-based foods (think butter, cheese, meats, etc.)

Avocado Oil

Don't be limited to just the oil! The avocado itself is full of good-for-you nutrients including fiber, some protein, vitamins, and minerals, besides the healthy fats. Avocado oil is a rich source of heart-healthy fats, similar to olive oil, so it may help reduce inflammation, improve how your body absorbs antioxidants, and improve cancer prevention.

Sunflower Seed Oil

Sunflower seed oil is a rich source of omega-6 fatty acids, which are an essential part of a healthy diet. But, as Americans, we get more than enough omega-6 fats in our diet already. Sunflower seed oil is also a good source of vitamin E and other antioxidants, which can give your immune system a boost and are heart healthy. Bottom line – including a small amount of sunflower seed oil in your diet is healthy, but don't go overboard.

Algae Oil

Algae oil is a concentrated source of omega-3 fats. Some say it has even more of the heart-healthy fats compared to fish oil. This may help to lower triglyceride levels and lower your overall heart disease risk. The anti-inflammatory properties similar to fish oil may also help relieve joint pain and help protect the brain against dementia and Alzheimer's disease. Plus, algae oil is a sustainable and eco-friendly choice.

Lara Felton is a leading registered dietitian nutritionist and head of the dietary team at mobile nutrition app ShopWell