Not all fats are bad! Add these 5 healthy fat foods to your diet

Although fats have received a bad rap, they must not be eliminated from your diet. Instead, choose healthy fats that can help your health.
Avocados maybe high on fat, but it's monounsaturated fat! Image courtesy: Shutterstock
Anupama Menon Updated: 30 Oct 2023, 11:10 am IST
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Have you ever considered how healthy fats are for your body? There have been several findings on fatty foods that are beneficial to our health. Adding healthy fats to your meals adds flavour, slows carbohydrate digestion and creates a sense of fulfillment. Fats are good for your skin and hair, as well as your brain and immune system. So, what are some of the healthy fats that you must add to your diet?

Healthy fats you must add to your diet

1. Dark chocolate

It is high in antioxidants, which help lower blood pressure. Individuals who eat dark chocolate five times a week are less than half as likely to die from heart disease, against those who do not consume dark chocolate. They are also known to protect your skin from sun damage, and could improve brain function.

healthy fats
A bar of dark chocolate a day keeps the doctor away. Image courtesy: Shutterstock

2. Fish

Fatty fish is high in omega-3 fats, which is why it works well for brain and heart health. It is also rich in vitamins D and B2, and at the same time, contains generous amounts of calcium and phosphorus. It is also packed with minerals like iron, zinc, iodine and magnesium. You are advised to consume two servings of fish every week. Trout, salmon, mackerel, sardines, herring, and fresh tuna are all types of fatty fish.

3. Avocado

Avocados are an excellent source of oleic acid, which are beneficial monounsaturated fats that help fulfill your hunger pangs. They include fiber and protein in addition to oleic acid. They can be seasoned with a bit of pepper and salt, or can be chopped into little pieces. Combine with salt, pepper, and oil. Avocado also goes well with eggs.

Also, read: Not all fats are the same! Here’s how to tell which ones your body needs

4. Coconut and coconut oil

Coconut oil and coconuts are both high in saturated fat. Saturated fats account for about 90 percent of the fatty acids found in coconuts. Those who consume a lot of coconuts are in great condition and do not have a lot of heart problems.

healthy fats
Coconuts are healthy! Image courtesy: Shutterstock

5. Chia seeds

Chia seeds are high in nutrients. They can alleviate rheumatoid arthritis symptoms and lower triglycerides in the blood. Chia seed flour can lower blood pressure in those who have high blood pressure. These healthy seeds also include calcium, iron, protein, fibre, and antioxidants.

Chia seeds may be added to smoothies to make them more nourishing, or they can be added to salads to give them a nutritional boost.

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About the Author

Anupama Menon, Nutritionist and Food Coach has an experience of 20 years in the industry of nutrition, wellness and counselling. She successfully runs 2 wellness-oriented businesses related to niche counselling programs for individuals and health solution based programs for corporates. Her years of experience began with her various stints of individual practice in the U.S.A, setting up of and running the nutrition departments of Golds Gyms in Bangalore and then moved onto her identifying and molding her brand “Anupama Menon” and founding the company “Right Living” that works exclusively for corporates.Anupama Menon is a regular contributor of self-authored articles and thought contributor to various publications. Her individual practice which started off modestly inBangalore with a small segment of clients in 2010, today expands across the globe with over 5000 clients in India, Australia, USA, UK, HongKong, Singapore and UAE.She runs her practice out of Bangalore and Mumbai, while her team of 15 nutritionists and supervisors executes well defined programs across India to various corporates, Northern Trust, Snap Fitness, Ernst & Young to name a few. She co-founded Right Living in 2015 with her partner Subba K in Bangalore. ...Read More

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