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Seven Simple Ways to Get More Good Fat in Your Diet

teaMost of us know that there are many types of dietary fat. But knowing what fats are good for you is another “cup of tea”. 

Although some recent studies suggest that saturated fat is not such a big thing after all (Don’t Fear the Fat: Experts Question Saturated Fat Guidelines).

However, too many calories of anything (e.g. fats, carbs, etc.) can lead to weight gain and hence increase the risk of heart disease.

I must tell you, for decades I have always felt that the best oils to consume are butter and olive oil. Yet for years now, researchers have been stating that saturated fat is “bad” for you. I love butter.

Since I’m a vegetarian, I make sure and get enough “good for you” fat. And yes, I feel butter is good for you. As a matter of fact, my body will crave certain foods like fried potatoes or popcorn when I’m not getting enough fat in my diet. I just don’t overdo it!

So at long last, studies show that the “bad” fat is more neutral. Meaning, 16:0-rich fats can be neutral or cholesterol-raising depending on the metabolic circumstances (lipoprotein setpoint) of the host. For more information: Saturated fats and blood lipids: new slant on an old story.

How to Get More “Good for You” Fats

Adding the right fats to your diet can provide many health benefits. It doesn’t matter what your age is, choosing the right fats with omega-3, omega-6 and omega-9 is a great way to lower the key risk factors associated with diabetes, heart disease and stroke. Other health benefits may include:

  • Weight loss
  • Lower cholesterol
  • Protect your arteries
  • Decrease risk of breast cancer
  • Lessen rheumatoid arthritis pain
  • Reduce the risk of cardiovascular disease


Note: There are links within this post that we can earn a commission on. This is how we keep our site free for you! So we really appreciate you purchasing through our links.

Organic Extra Virgin Olive Oil

extra virgin olive oil

Olive oil has two great health properties; olive phenols and monounsaturated fats (MUFAs) which are good fats. Olive phenols are plant compounds that have astonishing health benefits such as reduce cholesterol, lower cardiovascular disease, possible cancer fighting, high in vitamin E, boost the immune system, lower risk of obesity and reduce the risk of type 2 diabetes.

New studies show that olive phenols might improve your memory plus bone and digestive health.

My favorite way to eat olive oil is by dipping fresh bread into a cup of room temperature oil. An old Italian (from Italy) friend of mine taught me this trick. I love it!

Note: Olive phenols are destroyed by high heat. Organic extra virgin olive oil is cold pressed plus it does not contain chemicals.

Where to find Organic Extra Virgin Olive Oil

Organic Extra Virgin Olive Oil

Organic Extra Virgin Olive Oil — Cold Pressed

Organic Butter

butter and toast

Butter really is NOT a “bad’ fat. In truth, most of the fat in butter is monounsaturated. There are small amounts of saturated fat which really is not an issue. Just keep in mind; only eat organic and GMO-free butter. 

Commercial type butter is typically high in steroids, antibiotics and hormones. A great way to add butter to your diet is by melting it over vegetables or popcorn. My favorite is on Quick Oven Baked Bread right out of the oven!


avocado spinach and tomato salad

Did you know that avocados are actually a fruit? Well, this amazing fruit is rich in monounsaturated fat that is easily burned for energy.

Avocados are high in fiber, potassium, vitamins C, K, and B9 (folate) and B6.


In addition, avocados help you absorb antioxidants like beta-carotene and lycopene more easily.

Avocados are beneficial for cardiovascular disease, diabetes and weight management.

A great way to include avocados in your diet is to add them to salads, a smoothie, on Mexican type dishes or serve guacamole.

Newsflash: Did you know that on Super Bowl Sunday, Americans consume about 79 million pounds of avocados? That’s about 158 million avocados. On the other hand, during Cinco de Mayo Americans eat around 81 million avocados.

Coconut Oil

coconut oil

Coconuts are a great superfood that should be added to your diet. It is a saturated fat that is “good” for you. Even Dr. Oz recommends coconut oil. The healthy saturated fats are known as medium chain triglycerides (MCT’s). These healthy fats are burned for energy which can help reduce fat around the hips and thighs. Coconut oil is also an antimicrobial, antioxidant, anti-fungal and antibacterial. Then there are the cardiovascular and diabetes benefits, etc. I’m sure you got the picture!

There are worlds of culinary ideas where coconut is to Live For.

Note: Coconut contains phenolic acid, a natural plant antioxidant.

Where to Find Organic Coconut Oil & Coconut

Nature’s Way Extra Virgin Organic Coconut Oil

Barlean’s Organic Virgin Coconut Oil

Let’s Do Organic Shredded, Unsweetened Coconut



One of the best ways to get your omegas is with flaxseed. This tiny seed is comprised of many healthy nutrients.

The three main beneficial health properties are fiber (both soluble and insoluble), high in omegas (omega-3 and omega-6) and 700-800 times more lignans (plant estrogen and antioxidant qualities) than other plant foods.

Some researchers says that flaxseed may help prevent heart disease, stroke, diabetes and cancer.

Flaxseed has a mild nutty flavor that can be ground into a meal and added to cereal or homemade granola bars, used in powder form for smoothies or toss the seeds over a salad to add some crunchiness.

Note: Although some health food stores do not refrigerate their flaxseed, they should! It can go rancid within a week (unless the package is vacuum packed and has never been opened). I recommend storing flaxseed in a sealed, airtight container in the refrigerator. FYI Rancid oil or rancid foods high in omega-3 is one of the worst foods to consume. Talk about cholesterol. In truth, rancid flaxseed oil is more apt to destroy the arteries quicker than anything else. So keep it in the fridge and purchase only tightly sealed packages or fresh flaxseed that has been kept cold.

Newsflash: The cultivation of flaxseed dates clear back to 3000 BC in Babylon. During the 8th century, King Charlemagne felt that flaxseed contained a lot of health benefits. Charlemagne even passed a law that required all his subjects to consume it.

Quality Organic Flaxseed

Bob’s Red Mill Organic Whole Flaxseed Brown

Now Foods Certified Organic Golden Flax Seeds 

Spectrum Essentials Organic Ground Essential Flaxseed

Only Eat Organic Whole Milk Yogurt

yogurt and blueberries

Non-fat yogurt does Not do you any favors. “Low-fat is good for you” is an old fallacy. In truth, non-fat “anything” should be taken out of your diet.

Did you know that non-fat foods generally are high in sugar? As well, all the nutrients are taken out. Yes, non-fat is lower in calories but it does not keep you full or satisfied for long at all. Instead, you;ll either grab another non-fat item or stimulate a sugar craving.

If you want to reduce calories, try eliminating foods high in sugar.

Note: Recent research shows that vitamins and minerals in dairy foods are better absorbed when there is fat present.

Second notation: GMO dairy products are on the rise. Quote: “They may contain ingredients and additives that were produced from genetically modified microorganisms.”

The Whole Egg

egg and feather

If you consume eggs, you want to eat the whole thing and not just the whites. Contrary to popular belief, egg yolks are actually good for you. And yes, egg yolks contain “healthy” fat that’s good for the brain and eyes.

Moreover, when you eat whole eggs with foods that contain beta-carotene, the nutrients are more readily absorbed. This is why spinach salad with hard boiled eggs is a supreme body building meal.

Note: Make sure to consume organic free range eggs, they are far less likely to contain unsafe bacteria such as salmonella. As well, their nutrient content is much higher than commercially raised eggs.


This article has not been evaluated by the Food and Drug Administration. The products and suggestions are not intended to treat, diagnose, cure or prevent any disease or issue including depression. Use products only as directed.

As well, consult a physician or specialist before using any products or changing your lifestyle, especially if you are pregnant or nursing, have a serious medical condition or use prescription medications.


Picture Credit

Avocados on the tree: emdot via photopin cc
Cup of tea: ben matthews ::: via photopin cc
Avocado, spinach and tomato salad: schoukah via photopin cc
Extra virgin olive oil in dispensing bottle: Sikachu! via photopin cc
Butter and toast: nettsu via photopin cc
Butter in green bowl: The hills are alive* via photopin cc
Whole yogurt and blueberries: superkimbo via photopin cc
Coconut oil and coconuts: Phú Thịnh Co via photopin cc
Flaxseed: Yvonne L Sweden via photopin cc
Egg and feather: kool_skatkat via photopin cc


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2 Responses

  1. May 24, 2014

    […] More about “good for you” fat: Seven Simple Ways to Get More Good Fat in Your Diet […]

  2. August 14, 2014

    […] This amazing plant-based fat or monounsaturated fatty acid (MUFA) is a good-for-you fat that is said to protect against chronic disease and improve heart health. Even more, recent research suggests that flaxseed may even target belly fat! For more information on adding MUFAs (pronounced moo-fah) and healthy fats to your diet see: Seven Simple Ways to Get More Good Fat in Your Diet […]

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