Tag Archives: Healthy Fat

The “F” Word

Featured Writer: Angelique Kronebusch

This is the dreaded “F” word and most of us cringe when we hear it…. FAT!

I am not just talking about the fat that we want off our bodies, I am talking about the healthy fat we should all be adding in to our diets, and how eating healthy fat will help reduce body fat and improve overall health.

Fat has gotten a bad reputation over the years because when we hear the word “fat” we usually link it to negative words like weight gain. It is time to re-educate ourselves about fat and the right ones to add to our diets.

I am a huge fan of dietary fats and I usually include some sort of healthy fat in each meal. This has been a new way of eating for me this year, and just like many of you reading this, I was sceptical to add extra fats into my diet. Ever since I adjusted my diet, I have less cravings, feel full longer and my skin has changed, especially around my eyes. Healthy fats take longer to digest which keeps the body satisfied longer, which means eating less and losing weight.


Eggs have gotten a bad reputation because of the cholesterol found in the yolks. Unless an individual have a major cholesterol problem already, this is something that we should not worry about. Just one egg has 14 essential nutrients, and has a substance called choline, which stimulates brain function. Eggs also contain lutein, which is proven to help protect the eyes and reduce the risk of developing cataracts. Also eggs are great to pack with you when you are on the go!


Avocados are a delicious way to add healthy fats to your diet. Try adding them in to your salads or eat on its own with freshly squeezed lemon juice. Avocados contain folate, glutathione and potassium which help to lower cholesterol levels and high blood pressure. Avocados are also high in Vitamin E, which explains the beautiful hair, nails and skin. Vitamin E is known for slowing the aging process because it improves skin texture. Avocados also contain carotenoids and tocopherols which have proven to help the fight against cancer, specifically prostate and breast cancer. Avocados have almost 7 grams of dietary fibre per 100 grams, which also keeps you full longer.

Flax Seeds

Flax seeds are high in Omega 3 essential fatty acids which is known to help fight against Diabetes, Cancer Inflammation, and flax is high in both soluble and insoluble fibre which is great for your digestion system, and has shown to help the fight against colon cancer. Flax also has the proper balance of Omega-3 and Omega 6. Flax seeds are a great food to bake with. Try making my healthy flax bread recipe found in my previous article “Build Muscle with Breakfast” or substitute flour with flax seeds in your muffins or cookies.

Olive Oil

Olive oil is great for your hair and skin and is rich in vitamins E, K, A and contains polyphenols and oleic acids (omega-9). Olive oil helps with heart health and fights cancer and cholesterol. Substitute butter and margarine with olive oil in your foods, and use olive oil on your salads, vegetables and baking.


Salmon is my favourite food for dinner. Salmon provides a full day’s worth of vitamin D, as well as over half of the necessary B12, niacin and selenium. Salmon also contains omega-3, vitamin B6 and magnesium. Omega-3 fats have the potential to help slow cognitive problems such as Alzheimer’s disease and age-related cognitive decline. Look to purchase wild salmon instead of farm raised to get all the health benefits naturally.

Almonds and Walnuts

Almonds and walnuts have amazing health properties. They are high in fibre, vitamins and mono-saturated fats. These super foods help fight against heart disease and high cholesterol, and the fats in these nuts keep you full longer which again, aids in weight loss. Add almonds or walnuts in your salads, or eat them as a snack along with some fruit.

Coconut Oil

Coconut oil has been a new phenomenon lately. Not only is coconut oil great for the hair and skin, it contains about 50% lauric acid which helps in preventing high cholesterol and high blood pressure. Coconut oil had a bad reputation for a long time since it is high in saturated fat, but in recent studies the saturated fat found in coconut oil are not the harmful kind that are found in other foods. Coconut oil has been found to help reduce weight, and it is also easy to digest and helps in healthy functioning of the thyroid. Coconut oil has been found to help prevent diabetes by controlling blood sugar, and it also helps with stress relief. Try massaging coconut oil on your forehead to calm stress and mental fatigue.

With all of these beneficial health properties, it is time to stop looking at fat as the mortal enemy in your diet.

I hope this article has helped you to see how important it is to add these healthy fats in your diet. Not only will you look better and feel better, your food will taste better too!

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