It’s time to get the skinny on fat, because (get this!) not all fats are bound to increase your waistline or raise cholesterol levels. The truth is, our bodies need fat to help absorb vitamins and minerals, and it also functions as a protective layer around nerves. Fats also play a vital role in hormone regulation, blood clotting, muscle movement and inflammation. But to really reap these fatty benefits in the long run, you need to know the difference between the good fats and the bad.
The good fats
Healthy fats fall into two categories: monounsaturated and polyunsaturated. Popular monounsaturated fats are olive oil, peanut oil, canola oil, avocados (love these avocado recipes!) and some nuts.
On the other hand, polyunsaturated fats are your essential fatty acids: omega-3s and omega-6s. Adding the omegas to your diet may prevent heart disease and stroke, reduce blood pressure, and raise good cholesterol levels (HDL). Omega-3 rich foods are fatty fish like salmon and tuna, nuts and seeds, and fortified foods (cereal, milk, eggs).
Find out more about the top five healthy fats.
The bad fats
Any food that’s slathered in grease or deep-fried will contain trans fats. This type of fat prevents food from going bad, turning oils into solids. There are absolutely no health benefits of trans fats; they clog arteries, which can increase your risk for heart disease, stroke, diabetes, and myriad other health issues.
Pro tip: If a nutrition label shows “0 grams” of trans fat, but the ingredient list shows “partially hydrogenated oil,” the food does contain trans fat. The amount is simply less than 0.5 grams of trans fat per serving. So, if you eat more than the serving size, you are over your daily trans fat limit.
The OK fats
Some fats aren’t good or bad for you. Those would be saturated fats, which are found in red meat, milk and cheese. A diet high in saturated fat can increase fat-based blood levels, yet this fat also plays an important role in regulating some hormones and acting as a carrier for vitamin conversion. The key to keeping a healthy balance is to limit your saturated fat intake to be under 10 percent of your total daily calories.
While you strive to eliminate those bad fats from your diet, you can still enjoy the good fats that come from nuts, dairy and other foods—they all work perfectly with the keto diet.
Get your omega-3s with these salmon recipes
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Salmon and Spud Salad
I headed straight for the kitchen when I decided to pick up a healthier lifestyle. This salmon with veggies proves that smart choices can be simple and satisfying. —Matthew Teixeira, Milton, Ontario
You'll want to "reel in" our healthy salmon recipes, too.
Salmon with Horseradish Pistachio Crust
Impress everyone at your table with this elegant but easy salmon that's delicious and nutritious. You can substitute scallions for shallots if you like. —Linda Press Wolfe, Cross River, New York
Garlic & Herb Artichoke Salmon
If you’re new to cooking fish (or even if you’re a pro), this no-fail salmon recipe is a must-make. It’s easy enough for everyday, but also wows at dinner parties. —Margee Berry, White Salmon, Washington
Salmon with Creamy Dill Sauce
There's nothing like fresh salmon, and my mom bakes it just right so it nearly melts in your mouth. The sour cream dill sauce is subtly seasoned with horseradish so that it doesn't overpower the delicate salmon flavor. —Susan Emery, Everett, Washington
Salmon Sweet Potato Soup
I created this recipe as a healthier alternative to whitefish chowder, which is a favorite in the area where I grew up. The salmon and sweet potatoes boost the nutrition and the slow cooker makes it more convenient. It's especially comforting on a cold fall or winter day! —Matthew Hass, Franklin, Wisconsin
Ginger-Glazed Grilled Salmon
Our family loves salmon prepared this way, and it's a real treat to make on a warm summer evening. These fillets may be baked in the oven at 450 degrees for 18 minutes, basting occasionally. —Wanda Toews, Cromer, Manitoba
Ginger Salmon with Green Beans
I developed this flavor-packed dinner for a busy friend who wants to eat clean. —Nicole Stevens, Austin, Texas
Salmon with Dill Sauce & Lemon Risotto
I love the classic combination of lemon and fish, and this dish is delicious and easy to throw together at the end of a long day. —Amanda Reed, Nashville, Tennessee
Spicy Plum Salmon
I created this sweet and spicy salmon after being challenged to use healthier ingredients. The fresh plum sauce really complements the smoky grilled fish. —Cheryl Hochstettler, Richmond, Texas
Green Curry Salmon with Green Beans
Like a lot of people here in the beautiful Pacific Northwest, my boyfriend, Michael, loves to fish. When we have an abundance of fresh salmon on hand, this is one way we cook it. —Amy Paul Maynard, Albany, Oregon
Citrus Salmon en Papillote
This salmon dish is so simple and easy to make yet so delicious, elegant and impressive. —Dahlia Abrams, Detroit, Michigan
Grilled Salmon with Chorizo-Olive Sauce
Every one of the ingredients in this recipe brings a ton of flavor. Both chorizo and salmon cook in a hurry, and garlic and citrus go beautifully with them, too. —Charlene Chambers, Ormond Beach, Florida
Salmon Dill Soup
This is the best soup I have ever made, according to my husband, who loves salmon so much that he could eat it every day. Salmon is a treat for both of us, so when I get some, I try to make it a very special dish like this one. —Hidemi Walsh, Plainfield, Indiana
Hoisin-Pineapple Salmon
My mouth waters when I think of this sweet and tangy glaze. It's a tropical treat at any time of year. —Naylet LaRochelle, Miami, Florida
Pistachio Salmon
This simple salmon gets its crunch from a coating of crushed pistachios, panko bread crumbs and Parmesan cheese. Add steamed veggies and rice and it's dinnertime! —Anthony Oraczewski, Port St. Lucie, FL
Grilled Salmon Wraps
We eat fish on Fridays, so I like to experiment with different types. I pulled salmon, spinach and avocado from the fridge for these wraps. My kids loved them, and I love them, too, because they're delicious and they contain all the food groups right in one hand-held meal. —Jennifer Krey, Clarence, New York
Salmon & Spinach Salad with Avocado
We eat a power salad packed with salmon and spinach at least once a week. It’s a cinch to make, even after a hard day’s work. —Jenny Dawson, Fond du Lac, Wisconsin
Lemon-Dill Salmon Packets
Grilling in foil is an easy technique I use with foods that cook quickly, like fish, shrimp, bite-sized meats and fresh veggies. The options are endless—and the cleanup is easy. —A.J. Weinhold, McArthur, California
Citrus Salmon Fillets with Salsa
Take lemony salmon fillets to the next level with a fresh, colorful homemade salsa. Just add a simple side of rice for a complete dinner. —Tiffany Hartpence, Lander, WY
Caesar Salmon with Roasted Tomatoes & Artichokes
This recipe is my "go to" recipe for quick dinners, family or guests. It's colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! —Mary Hawkes, Prescott, Arizona
Oven-Roasted Salmon
When I’m starving after work, I want a fast meal with no-fail technique. Roasted salmon is super tender and has a delicate sweetness. It’s also an easy wowza for company. —Jeanne Ambrose, Milwaukee, Wisconsin
Walnut-Crusted Ginger Salmon
For those who aren’t wild about fish, this gingery salmon is a game-changer. Baking on foil makes for extra-easy cleanup. —Becky Walch, Orland, California
Lemon Salmon with Basil
At our house we opt for healthy foods, and this lemony salmon with basil is a knockout in the good-for-you category. We have it with asparagus or zucchini. —Shanna Belz, Prineville, Oregon
Salmon with Mango-Citrus Salsa
My mother would make this for us on weeknights in summer—this was the only way we would eat fish. You can make the salsa a day ahead of time. Just keep it in the refrigerator covered with plastic wrap. —Najmussahar Ahmed, Canton, Michigan
Salmon with Spinach & White Beans
My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
Jamaican Salmon with Coconut Cream Sauce
We try to eat salmon often because it's so healthy, and I love thinking of new ways to make it different and delicious. It's easy, but this dazzler with jerk seasoning is my go-to meal for company. —Joni Hilton, Rocklin, California
Pan-Roasted Salmon with Cherry Tomatoes
It sounds basic, but the tomato sauce is so awesome. If you have it, use white wine instead of chicken broth. I like to serve my salmon with asparagus—roast it alongside the fish. —Swati Sharan, Horseheads, New York
Ginger Salmon with Cucumber Lime Sauce
Lime with ginger is a favorite flavor combo for me, especially with grilled salmon. So good. Even with the cucumber sauce, this recipe is easy, too. —Noelle Myers, Grand Forks, North Dakota
Salmon Veggie Packets
I feel the spirit of Julia Child when I make lemon-pepper salmon en papillote (in parchment). It’s the first French recipe I learned, and the delightful little packages are family-friendly. —Renee Greene, New York, NY
Salmon Vegetable Salad with Pesto Vinaigrette
A bounty of vegetables keeps this salad light on calories, while salmon makes it hearty enough for a meal. It's become a springtime staple at our house. —Frances Pietsch, Flower Mound, Texas
Firecracker Grilled Salmon
Let this sensational salmon perk up dinner tonight. With a super flavorful glaze that kicks you right in the taste buds, this weeknight dish is anything but boring. —Melissa Rogers, Tuscaloosa, AL
Creamy Salmon Linguine
Extra Pesto Grilled Salmon gives this creamy pasta toss a luxurious taste and texture. We love it as is, but you could easily sub in any veggies you have on hand for the broccoli. —Jacob Kitzman, Seattle, Washington
Easy Glazed Salmon
It only takes four ingredients and a few moments of time to make this delightful main dish. —Tara Ernspiker, Falling Waters, West Virginia
Mesquite Salmon
a useful tip may be gleaned from May/June 2005 BYL regarding wood chips: If using a charcoal grill, add wood chips directly to the coals. If using a gas grill, wrap the chips in a foil pouch; poke several holes in the pouch and place it on the rock grate.
Lemon Basil Salmon
It was my husband, Steve, who came up with this easy, foil-packet recipe for flaky, fork-tender Lemon Basil Salmon. We eat a lot of salmon and Steve likes trying out different herbs and spices on our food. This recipe's a winner! —Marianne Bauman, Modesto, California
Grilled Salmon with Nectarines
My family liked this recipe so much, I made it for a potluck the very next day. Everyone raved about it there, too, even people who aren't particularly fond of fish. —Kerin Benjamin, Citrus Heights, California
Salmon Caesar Salad
This main course was invented out of a need to serve my family a balanced meal when time was limited. Even my young son loves it! —Ann Bagdonas of Antioch, California
Brown Sugar-Glazed Salmon
Pop these protein-packed salmon fillets in the oven before whipping up a sweet basting sauce. This tangy entree cooks up in minutes making it a perfect meal for busy families and unexpected weekend guests. —Debra Martin, Belleville, Michigan
Seared Salmon with Balsamic Sauce
A friend gave me this simple and delicious recipe, which I've passed on to other fish fans. The slightly sweet sauce makes these tender salmon fillets a tempting main dish. —Trish Horton, Colorado Springs, Colorado.
Garlic Salmon Linguine
The garlic-seasoned main dish calls for handy pantry ingredients, including pasta and canned salmon. I serve it with asparagus, rolls and fruit. —Theresa Hagan, Glendale, Arizona
Spiced Salmon
This delicious, moist fish is very quick and easy to prepare. It gets a little sweetness from brown sugar but overall the seasonings are mild and give this dish broad appeal. It's a great way to enjoy healthy salmon. —Donna Reynolds, Innisfail, Alberta
Lemony Salmon Patties
Topped with a zippy white sauce, these little patties bake up golden brown in a muffin pan. They're impressive enough for company but easy enough that I can prepare them any time we like. —Lorice Britt, Severn, North Carolina
Baked Salmon
I often make this very moist and flavorful oven-baked salmon for company because I can have it ready in less than half an hour. This baked salmon with lemon is well complemented by rice or a green vegetable and a tossed salad. —Emily Chaney, Penobscot, Maine
Gingered Honey Salmon
Ginger, garlic powder and green onion blend nicely in an easy marinade that gives pleasant flavor to salmon. We also like to use this versatile mixture when grilling chicken, but we've found it tastes even better when marinated in the fridge overnight. —Dan Strumberger, Farmington, Minnesota
Crumb-Topped Salmon
Often we catch enough of our delicious Northwest salmon to send some to Michigan for my sister to enjoy. This crisp, lemony recipe is a sure way to enjoy it. —Perlene Hoekema, Lynden, Washington