How to Increase Good Fat in Your Body

When it comes to health and wellness, fat often gets a bad rep. But not all fat is created equal. The body needs a certain type of fat—good fat—to function properly. Learning how to increase good fat in your body is a smart step toward better heart health, improved brain function, balanced hormones, and even effective weight management. This post will guide you through easy-to-follow strategies to naturally boost the levels of good fat, also known as unsaturated fat, in your system.

What is Good Fat?

Good fats are primarily monounsaturated and polyunsaturated fats. These fats help lower bad cholesterol levels (LDL), reduce inflammation, and provide essential fatty acids your body can’t produce on its own—like omega-3 and omega-6. Good fats are mostly found in plant-based oils, nuts, seeds, fish, and avocados.

On the flip side, bad fats, such as trans fats and saturated fats, are linked to heart disease and other health issues. So, instead of running away from all fats, it’s better to focus on the type of fat you consume.

Now let’s explore practical and effective ways to increase good fat in your body.

1. Switch to Healthy Cooking Oils

One of the easiest changes you can make is switching from processed or hydrogenated oils to healthier alternatives. Choose oils high in unsaturated fats:

a. Olive oil (especially extra virgin)

b. Avocado oil

c. Canola oil

d. Sunflower oil

These oils are rich in monounsaturated and polyunsaturated fats. They’re great for sautéing, roasting, or even drizzling over salads. Just dey mindful of portion sizes—fat is still high in calories, even if it’s the good kind.

2. Add Fatty Fish to Your Diet

Fatty fish are some of the best sources of omega-3 fatty acids, a type of polyunsaturated fat essential for heart and brain health. Aim to eat at least two servings of fatty fish per week. Great options include:

a. Salmon

b. Mackerel

c. Sardines

d. Tuna

e. Herring

If you’re not a fan of fish, consider high-quality fish oil or algae-based omega-3 supplements. Make sure to talk to your doctor before starting any supplement.

3. Eat More Nuts and Seeds

Nuts and seeds are not just crunchy snacks—they’re packed with heart-healthy fats, fiber, and protein. Regular consumption can help you feel fuller longer and reduce unhealthy cravings.

Some top choices are:

a. Almonds

b. Walnuts

c. Chia seeds

d. Flaxseeds

e. Pumpkin seeds

f. Sunflower seeds

Try to eat a small handful (about 1 ounce or 28 grams) daily, either on their own or added to smoothies, yogurt, or salads.

4. Embrace Avocados

Avocados are like nature’s butter—creamy, versatile, and full of monounsaturated fats. Just one avocado contains nearly 15 grams of healthy fat, along with fiber, potassium, and vitamins.

You can enjoy avocados in multiple ways:

a. Spread on toast instead of margarine

b. Blended into smoothies for creaminess

c. Mixed into salads or salsas

d. Used as a base for dips like guacamole

Avocado na real MVP when it comes to good fat.

5. Cut Back on Trans Fats and Saturated Fats

While you’re increasing your intake of good fats, it’s equally important to reduce bad fats. These fats are often hidden in:

a. Baked goods (like cakes and pastries)

b. Fast food

c. Fried snacks

d. Packaged foods with “partially hydrogenated oils”

e. Red meat and full-fat dairy

Read food labels carefully. If you see “trans fat” or “hydrogenated oil,” just waka pass. Cutting these out helps your body make better use of the good fats you’re adding.

6. Snack Smarter

Instead of reaching for chips or sugary treats, pick snacks that naturally contain healthy fats. Here are a few snack ideas:

a. Greek yogurt with chia seeds

b. Apple slices with almond butter

c. Trail mix with nuts and dried fruit

d. Carrot sticks with hummus

e. Rice cakes with avocado spread

Choosing snacks that contain a mix of healthy fats and protein will keep your energy levels stable throughout the day.

7. Focus on Whole Foods

Whole foods—like vegetables, fruits, legumes, nuts, seeds, and fish—are naturally low in harmful fats and rich in nutrients that support the absorption and effectiveness of healthy fats. The more whole foods you eat, the less room there is for processed foods high in bad fat.

8. Practice Mindful Eating

Eating slowly, chewing thoroughly, and paying attention to your hunger cues can help you make better food choices. When you’re intentional about your meals, you’re more likely to choose foods rich in healthy fats and avoid impulsive, high-fat junk food.

E no dey easy sometimes, but small small, you go adjust.

Frequently Asked Questions (FAQs) on How to Increase Good Fat in Your Body

1. Can good fats help with weight loss?

A: Yes, good fats can support weight loss by keeping you full longer and reducing the likelihood of overeating. However, portion control is still essential.

2. How do I know if I’m getting enough good fat?

A: If your diet includes fatty fish, healthy oils, nuts, seeds, and avocados regularly, you’re likely on the right track. A healthcare provider or nutritionist can also help you assess your intake.

3. Are all plant oils good sources of healthy fat?

A: No. Some plant oils, like palm oil or coconut oil, are high in saturated fats. Stick to oils like olive, avocado, and canola for the best health benefits.

4. What’s the difference between omega-3 and omega-6 fats?

A: Both are polyunsaturated fats. Omega-3s (found in fish and flaxseeds) reduce inflammation, while omega-6s (found in vegetable oils and nuts) are beneficial in moderation but can be inflammatory if consumed in excess.

5. Can children and older adults benefit from good fats?

A: Absolutely. Good fats are crucial for brain development in children and cognitive function and heart health in older adults.

Conclusion

Understanding how to increase good fat in your body is about making informed, sustainable choices. Healthy fats play an essential role in protecting your heart, nourishing your brain, supporting your metabolism, and even improving your skin. By making a few smart swaps in your cooking oils, adding fatty fish, eating more avocados, nuts, and seeds, and steering clear of trans and saturated fats, you can create a lasting, positive impact on your health.

Remember, fat isn’t the enemy—bad fat is. Embrace the good kind, enjoy it in moderation, and your body will thank you.