20 Tips for Choosing Healthy Fats in Your Diet

11. Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.

12. Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.  Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.  Trans fats are damaging to heart health and should be avoided as much as possible.

13. Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown the body processes it differently than animal-based saturated fats. It also offers a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.

14. Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. Use expeller-pressed or deodorized coconut oil if you do not want the strong taste of coconut to be obvious in your dishes.

15. Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.

16. Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.

17. Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.

18. Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking. Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods.

19. Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.

20. Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to aid in heart health, though according to recent studies, too much can be a bad thing. Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.

If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation. The suggestions above are easy to follow and can make a difference in the way you look and feel.

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