Keto macronutrient goals necessitate including monounsaturated and polyunsaturated fats from vegetable oils, nuts, and avocados as healthy sources.
Substituting processed carb-heavy snacks with healthy options like fresh fruits, veggies and nuts – which provide energy and nutrition necessary for staying in ketosis.
Polyunsaturated fats, found in many foods, contain more than one double bond between carbon atoms in their chains and provide essential nutrition for human bodies. As with monounsaturated fats, polyunsaturated fatty acids help lower cholesterol levels and protect against heart disease; typically liquid at room temperature they’re known as oils and can be found in fish oil, plant-based oils, nuts and seeds – they even come divided into omega-3 and omega-6 families!
Olive Oil Packed with oleic acid – known for reducing blood cholesterol and protecting against cardiovascular disease – olive oil is an excellent source of monounsaturated fats with antioxidant properties.
Avocados are an ideal low-carb food choice, featuring both monounsaturated and polyunsaturated fats for keto dieters, along with plenty of vitamin E antioxidants for added benefits. Not to mention they’re very filling – perfect for adding to salads or enjoying on their own!
Salmon is an excellent source of omega-3 fatty acids and essential for optimal health, helping lower blood pressure, protect against heart disease and boost brain health. Salmon’s rich source of these fatty acids has the power to lower your blood pressure, guard against cardiovascular issues and boost brain wellness.
Nuts Peanuts, walnuts and hazelnuts are an excellent source of healthy fats as well as being high in proteins and fiber content. Peanuts in particular boast a higher level of polyunsaturated fatty acids which may help control blood sugar.
Sunflower and chia seeds are great plant-based sources of omega-3 fatty acids and magnesium, an essential nutrient.
Milk, cream, and cheese can provide healthy fats on keto. Dairy products also provide other key nutrients, including protein and calcium.
Consume A Variety of Foods
In order to ensure that you consume sufficient healthy fats in your diet, aim for foods high in fat but low in carbohydrates; avocados, salmon and eggs have higher proportions of healthy lipids than most other food. You should avoid foods high in carbohydrates like sugary fruits, starchy vegetables or processed meats that can quickly add up carbs.