22 Feb 5 Best Healthy Fat Foods to Eat Daily | Good Fats Foods
The word “fat” rings the bell of having a negative effect on the body. Specifically related to rise in cholesterol levels, obesity and risk of heart diseases.
For these reasons, many people avoid fats entirely, which is wrong. But the fact is Fats are essential for our body.
Dietary fats are necessary for overall health, especially when one gets older. Sufficient intake of fat is required. Good and high fat foods provides energy, protects internal organs, supports cell growth, decreases cholesterol and blood pressure, and aids in nutrient absorption. Complete elimination of fats means depriving body with the required nutrients.
Foods high in “healthy” unsaturated fats should be eaten. Unsaturated fats are of two types – Monounsaturated fats and Polyunsaturated fats. Limit foods high in unhealthy saturated fats because saturated fat increases bad cholesterol levels. Avoid foods that are made with “extremely unhealthy” trans-fat.
Below are the healthy fat foods that are rich in unsaturated fats and should be included in the regular diet.
1. Sunflower Oil – Sunflower oil is a multi-purpose cooking oil and one of the best heart-healthy cooking oils with the largest polyunsaturated fat content of around 69%. It also has around 20% monounsaturated fat content and a low saturated fat content of around 11%.
Sunflower Oil is one of the healthiest choices for people with heart problems since it contains high amounts of polyunsaturated fat and is considered good fat food. This has a greater favorable impact on the heart than monounsaturated fat.
Other oils that are a good source of polyunsaturated fats include oils of – flaxseeds, safflower, soybean, and corn oils; and a good source of monounsaturated fats include olive, canola, and peanut oils.
2. Sesame seeds – Sesame oil is rich in linoleic and oleic acids. Linoleic acid is an omega-6 fatty acid that is polyunsaturated fat. On the other hand, oleic acid is an omega-9 fatty acid that is monounsaturated fat. More than half of a sesame seed is composed of oil, hence it is a good source of healthy saturated fats. Around 14 grams of black sesame seeds contain 9 gms of fats.
Sprinkle 2 teaspoons of roasted sesame seeds onto fruits or salad platter, or prepare ladoos of roasted and crushed sesame seeds with dates and have them as snacks.
3. Walnuts – Walnuts have a fat content of approximately 65 percent by weight. Walnuts, despite of high fat and calorie content, do not increase the risk of obesity when substituted with other foods. Walnuts are higher in polyunsaturated fats than most other nuts. The most prevalent is linoleic acid, an omega-6 fatty acid. It also has a high concentration of omega-3 fats alpha-linolenic acid of about 8–14%. These healthy fats help to decrease overall cholesterol and bad cholesterol levels.
4. Olives – Olives are a good source of oleate. The main fatty acid in olive oil is a monounsaturated fat called oleic acid. 73% of the total oil content consists of oleic acid. Oleic acid possesses many health benefits, such as reducing inflammation, risk of heart diseases, and risk of early death linked to high-carbohydrate diets. Eating olives raw as a snack or sprinkling virgin olive oil over salads and rolls, both are equally beneficial.
5. Flax Seeds – Flaxseed has earned the name of super food due to its several health benefits. Flax seeds are an excellent source of omega-3 fatty acids. They’re high in alpha-linolenic acid, an omega-3 fatty acid, derived primarily from plants. Alpha-linolenic acid is one of two necessary fatty acids that must be obtained from food because body does not produce them. Plant-based Alpha-linolenic acid has been related to a lower risk of stroke and improved heart health.
6. Avocado – Avocados, unlike most other fruits, have a high-fat content, around 15% by weight. But it consists primarily of monounsaturated fat which is a “healthy” fat that can help lower bad cholesterol. Oleic acid, the same fatty acid found in olives and olive oil, makes up the majority of the monounsaturated fat in avocados. It also contains small amounts of saturated and polyunsaturated fats.
Above are the foods are rich sources of healthy unsaturated fats. Consume it wisely instead of eliminating it completely. Stay Healthy, Stay Safe!