5 Healthy Foods With Healthy Fats

When we think about fats, usually a thought comes to our mind about the bad effect of fat that is, high blood pressure, heart problems, cholesterol going high, and so on. For these reasons, many people totally avoid fat, which is very wrong. Fat is good for our body.

Dietary fats are really essential for our overall growth, especially when we grow older. Your body requires a sufficient intake of fat. Fat provides energy to our bodies. Again, it protects our internal organs. It supports cell growth, decreases cholesterol and blood pressure, and also helps in nutrient absorption.

When you completely avoid fat, then you are depriving your body of the nutrients required for the body. Eat foods that are high in healthy unsaturated fat definitely limit foods that are high in unhealthy saturated fat and completely avoid food that is extremely high in trans fat.

Saturated fat increases bad cholesterol levels. Unsaturated fats are of two kinds, monounsaturated fat, and polyunsaturated fats.

Today I’ll talk about some super-specific food items that are rich in unsaturated fat and should be included in our daily food menu.

1. Avocado

Avocado, unlike other fruits, is rich in fat content. One, avocado has 15% of fat contained by weight, but it contains primarily monosaturated fat. It is a healthy fat that helps to lower bad cholesterol. Folic acid or the same fatty acid found in olive and olive oil makes up a majority of monounsaturated fats in avocado.

It also contains a small amount of saturated and polyunsaturated fats.

2. Sesame Seeds

Sesame Seeds are rich in linoleic and Oleic acid. Linoleic acid is Omega six fatty acid and that is polyunsaturated fat. On the other hand, oleic acid is Omega nine
fatty acid, which is very healthy for our body. Since it is a monosaturated fat. Sesame seed still has a lot of oil content and it is a good source of healthy saturated fat.

Around 14 grams of black suspicious contains 9 grams of fat in your diet. See to it that you use at least two teaspoonfuls of sesame seeds, maybe on the salad sprinkles or on anything sprinkled and eaten. Also, make a Sesame ladoo( Til Ke Ladooo) round bulk of roasted sesame seeds and bake and have it in your snacks.

3. Walnut

65% of Walnut contain fat. Though walnuts are high in fat and calorie content, they do not increase the risk of obesity when included in your diet. Walnuts are higher in polyunsaturated fat than other nuts. The most prevalent is linoleic acid and Omega six fatty acid.

It also has a high concentration of Omega three fat, Alpha linoleic acid, about eight to 14%. This healthy fat decreases overall cholesterol and bad cholesterol.

4. Olives

Olives are a good source of Olate. The main fatty acid of olive oil is a monosaturated fat called Oleic acid. 73% of olive oil consists of oleic acid. Oleic acid has many health benefits such as reducing inflammation, reducing the risk of heart diseases, and reducing the risk of early death because of a high carbohydrate diet.

You can eat olive just in your breakfast and sprinkle Virgin olive oil on salad.

5. Flax Seeds

Flaxseed is called a superfood because of its innumerable benefits. Flaxseeds are an excellent source of Omega three fatty acids. They are high in Alpha linoleic acid which is an Omega-three fatty acid derived primarily from plants. Alpha linoleic acid one of the two necessary fatty acids has to be obtained from food because our body does not produce it.

Plant-based Alpha linoleic fatty acid is linked to lowering the risk of stroke and has been shown to improve heart health.


So here are the best foods which are rich in healthy unsaturated fats. Both polyunsaturated fat and Monounsaturated fats are required to have good health so you should consume foods that contain these fats.

Do not completely avoid fats. Eat healthy fats, stay fit, stay healthy, prevent all these deadly diseases and make your life more confident and capable.

So, take care of yourself and eat healthy fat.

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