Fat gets a lot of bad publicity, but it’s one of the three essential “macro”nutrients needed to provide energy. Fats are also essential for proper brain function, such as mental clarity, memory and hormone production. They are also necessary for our body cells’ health, decreasing inflammation around the heart and joints, as well as allowing key fat soluble vitamins (A,D,E and K) to be adequately absorbed into the body.
Fats keep us from feeling hungry, help to regulate blood sugar, and are important for healthy skin and hair. The key is to choose fats that are better for your body: mono-unsaturated and poly-unsaturated fats. These are heart healthy and can be found in nuts, seeds, olive oil, canola oil, avocadoes and cold water fish.
RECIPE: Spicy Guacamole
Ingredients
• 1-2 serrano chiles, thinly sliced (including seeds)
• 4 ripe avocados (approx. 2 pounds)
• 1-2 teaspoons of lime juice (to taste)
Directions
1. Mince and mash onion and chiles with a heavy knife. Transfer to a bowl.
2. Pit and peel avocados and mash in a bowl with chile mixture.
3. Stir in cilantro and juice. Serve.
CHALLENGE: Try to include one serving of heart healthy fats at each meal. Remember, a serving size is about the same size as your thumb: approximately 1 Tablespoon.