Healthy fats are fats that benefit the body by controlling inflammation and maintaining cells. Healthy fats are an important part of a balanced diet. But consuming too much fat, even healthy fats, can lead to weight gain or obesity, which increases the risk of diseases such as diabetes and heart disease.
Like protein and carbohydrates, fat is part of a balanced diet. There are many types of dietary fat, including healthy fats such as monounsaturated fats and polyunsaturated fats.
Benefits of healthy fats include:
- Building nerve tissue and hormones
- Controlling inflammation
- Growing and maintaining cells
- Helping your body absorb fat-soluble vitamins A, E, D, and K
- Lowering bad cholesterol
- Providing your body with long-lasting energy
Consequences of eating too much fat
Calories measure the amount of energy released when your body breaks down food. In general, consuming more calories than you use can lead to weight gain. For example, a person may gain weight if they exercise regularly but also eat more calories than they burn.
Calories from fat can be more easily converted to body fat than calories from protein or carbohydrates. Eating too much of either macronutrient can lead to obesity, which is excess body fat.
Other effects of consuming too much saturated or trans fat include:
- Not feeling full after eating
- Increased cholesterol and blood pressure
- Increased risk of heart disease, diabetes, or some cancers
How to Add Fat to Your Diet?
The key to adding fat to your diet is to substitute more saturated fat for unsaturated fat. At the same time, you’ll want to eat saturated fat and trans fat in moderation.
There are plenty of healthy fat foods to try. Consider consuming them in some of the following ways:
- Avocados: Use as an ingredient in salads, pizzas, soups or salsas or as a spread
- Chia or hemp seeds: Add them to baked goods or roast them for a snack
- Fatty fish: Eat fish like salmon, herring and rainbow trout with vegetables
- Nuts: Enjoy a serving as a snack or as a side dish
- Oils: Cook with olive or canola oil or create a salad dressing
- Peanut butter: Add to smoothies or eat on its own
