Simple Ways to Increase Healthy Fats

1. Select fatty fish Choose omega-3-rich fatty fish over beef or pig. Salmon, tuna, trout, sardines, and mackerel work. Try for two servings every week. Wild Planet® and SafeCatch® canned fish have high omega-3 content. 

Bonus:  fish cooks rapidly, making supper fast. Try some of this baked salmon as an appetizer. 

2) Use good oils for cooking   Healthy fats are added to your meals and your body is better able to absorb the vitamins A, E, D, and K that are naturally present in foods when you cook with high-quality plant oils. 

Example: Olive oil Avocado oil Coconut oil Sesame oil Canola oil 


3. Garnish with healthy fats  Healthy fats are another benefit that garnishes may provide to a dish. These are some of our top picks:

Avocado, diced olives, sliced The Pine Cones Pumpkin seeds (or pepitas) Sunflower seeds Grain of hemp

Crunchy macadamia nut pieces The omega-3 fatty acid-rich walnut bits. Unsweetened coconut flakes. Tough-shelled eggs Fish like sardines, mackerel, or herring Anchovies

4. Make more salads  Healthy fat garnishes with olive oil, avocado oil, or sesame oil salad dressings make salads tasty and healthful. This olive oil-dressed kale salad has avocado and pepitas.

5. Healthy-fat snacks Guacamole with plantain chips. Almond or peanut butter on Triscuit original whole-grain crackers. Greek or normal whole-milk plain yogurt with berries and nuts/seeds. salt, and spices) etc

Bonus tip:  Chia seed, ground flaxseed, hulled hemp hearts, and walnuts add omega-3s to smoothies, yogurt, and porridge.