Healthy Fats

👉🏾 What’s YOUR favourite healthy fat choice – avocado, nuts, olive oil …?

🎯Your Challenge: This is your Healthy Fats Challenge, and it’s all about replacing the not-so-good fats – like those found in processed foods – with HEALTHY FATS – like olive oil, nuts, avocados.

This week your goal is to replace ALL questionable oils and fats in your diet with healthier fats.

🍪That means eliminating hydrogenated/trans fats this week. You’ll find them sneaking around in fried foods, frozen pizza, cookies, crackers, margarine, and a lot of processed foods.

Instead ... focus on the fats you get in salmon, nuts, avocado (the fruit and the oil), olive oil, and tree nuts like walnuts and almonds.

💡Major health organisations recommend getting between 20% and 35% of your daily calories from fat.

⭐ That’s because your body NEEDS fat to perform many key functions, including keeping your cells healthy and using the micronutrients (vitamins & minerals) in your food.

✅ But some fats – like the trans fats found in processed foods – can raise the LDL "bad" cholesterol in your blood and promote plaque build-up in your arteries.

🔥This is where HEALTHY FATS come in.

👉Not only do they keep your cells healthy and help your body use the micronutrients you eat, but they also help reduce your risk of heart disease and stroke.

✅ Here are some ways to add more healthy fats into your diet:

• 30g of raw nuts (walnuts contain the most omega 3’s)

• Use olive or avocado oil on your salads or when cooking

• Add avocado to your dishes – top salads with it, add it to recipes, and include it in wraps and tacos!

• Eat 2 x 3, 100g servings of fatty fish each week, like salmon, mackerel, herring, trout, sardines, and tuna.