What are other healthy fat options?
Sources:
Here are several healthy fat options that have been discussed in the Huberman Lab podcast:
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Olive Oil: High in monounsaturated fats, olive oil is known for its heart health benefits and anti-inflammatory properties. It's often recommended for cooking and dressings 1.
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Avocado Oil: Similar to olive oil, avocado oil contains healthy monounsaturated fats and has a high smoke point, making it great for cooking.
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Coconut Oil: Contains medium-chain triglycerides (MCTs), which can provide quick energy. There is ongoing debate about its effects on cholesterol levels, but it can be part of a balanced diet when consumed in moderation.
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Butter (especially grass-fed): While butter contains saturated fats, grass-fed varieties offer higher omega-3 content and vitamins. Moderation is key, as it may also raise LDL cholesterol levels 2.
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Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds provide healthy fats along with fiber, protein, and numerous nutrients. They are excellent for snacks or added to various dishes.
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Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are beneficial for heart and brain health.
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Nut Butters: Almond butter, peanut butter, and other nut-based spreads can be healthy fat sources, providing protein and fiber. Opt for varieties without added sugars or hydrogenated oils.
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Cheese (in moderation): Provides saturated fats and calcium. Opting for quality cheeses, especially those from grass-fed sources, can confer additional health benefits.
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Seed Oils (in moderation): Some seed oils, such as flaxseed oil or hemp oil, contain omega-3 fatty acids. The context of calorie intake and balance with other fats is important 3.
Incorporating a variety of these healthy fats can support overall health, particularly heart health, and should be balanced as part of a comprehensive diet.
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