10 Simple Ways to Get Good Fats Every Day

Good fats are an essential part of your daily diet—but are you getting enough? These cooking and snacking tips will help ensure you’re getting the good fat you need.

10 Simple Ways to Get Good Fats Every Day

In the world of nutrition, “fat” is no longer a dirty word. In fact, there’s a class of good fats—monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs)—that are essential as part of a healthy, well-balanced diet. What’s so great about these “good” fats? MUFAs and PUFAs help to maintain cholesterol levels already in the normal range, thus helping to mitigate your risk for heart disease, and they are an important source of energy.

Even if you are good about avoiding or limiting less-healthy fats (trans fat and saturated fat), you likely aren’t consuming enough good fats each day. (About two-thirds of the fats you consume each day should be good fats.) Fortunately, it’s easy—and delicious—to start making good fats a part of your diet. Here’s how.


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Reach for Plant-Based Oils

If a recipe calls for sautéing vegetables in oil, reach for plant-based oils such as canola or soybean. Both are excellent sources of omega-3 ALA (alpha-linolenic acid), good fats that are essential for a well-balanced diet.

Want to help lower your risk of getting cancer? The answer could be in the food you eat! Dr. John Whyte, chief medical officer at WebMD and the author of "Take Control of Your Cancer Risk," says there are three kinds of foods that could really help prevent cancer: garlic, fish and grapes. And what three kinds of foods should you avoid? Red and processed meats, refined grains, and alcoholic and sugary drinks. Watch the videos below to learn more about how food could be connected to your cancer risk.