9 ways to add healthy fat to your diet

All fats are not created equal. Find out how to increase your healthy fat intake.

Increase your healthy fat intake

Fat isn't the enemy – at least not all fats. Follow these tips to increase your healthy fat intake.

1. Try to eat fish twice a week, especially salmon, herring or mackerel. Avoid frozen breaded products made with hydrogenated oil.

2. Sprinkle 2 tsp (10 mL) ground flaxseeds on your cereal or yogurt a few times a week.

3. Use olive or canola oil in salad dressing.

4. Choose cookies and crackers that are not made with hydrogenated oil.

5. If you have a craving for chocolate, eat a few squares of good-quality chocolate made without hydrogenated oil.

6. Occasionally sprinkle walnuts, almonds or peanuts over salads, add them to baking or eat as a fast snack.

7. If there's a choice at a cocktail party, nibble on unsalted almonds or walnuts – both contain unsaturated fats.

8. Occasionally add an avocado to your salad. It's a great source of monounsaturated fat, which is linked to a reduced risk of breast cancer.

9. Buy omega-3 eggs, which come from hens fed on flaxseed. They contain seven to 12 times more omega-3 than regular eggs.

Read more:
5 sneaky things that will make you gain weight
9 ways to reach your weight loss goals

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