The term “healthy fat” usually refers to unsaturated fat. This type of fat is a key part of the Mediterranean diet, which has been well-studied and linked to a reduced risk of chronic disease. Good sources of unsaturated fat include olives/olive oil, avocado/avocado oil, sunflower oil, nuts and seeds.  

Omega-3 fatty acids are a specific type of unsaturated fat that get a lot of attention and for good reason – they can lower cholesterol and reduce inflammation, and most Americans don’t eat enough omega-3-rich foods. Good sources of omega-3s include cold-water fish (salmon, halibut, sardines), walnuts, flaxseed, chia seeds, hemp seeds, and dark leafy greens. For lots of healthy fat on one satisfying piece of toast, try our Omega-3-Packed Avocado Toast featuring avocado, flaxseed, and chia seeds. 

It is important to know that saturated fat does have a place in our bodies. Saturated fats help make cholesterol, hormones, and cells. Good sources of saturated fat include coconut, peanuts, egg yolks, and dairy. Avoid or limit high fat and highly processed meats (like bacon, salami, bologna, pork, some types of beef), as these have been linked to increased risk of chronic disease. 

Trans-fat has no place in our bodies. These lab-made fats can cause inflammation and damage blood vessels. They are found in manufactured/processed foods and deep-fried foods. Identify trans fats by looking for the word “hydrogenated” in the ingredients list underneath the nutrition facts label. 

Omega-3-Packed Avocado Toast

Is anyone ever not in the mood for avocado toast? We enhance it with nutrient-rich seeds. Avocados are rich in healthy fats, omega-3s, fiber, and antioxidants. For those in treatment, it’s a great snack when you’re fatigued or need extra calories.

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