From centuries, fats are being considered a foul dietary component which is actually one of the three essential macronutrients needed alongside protein and carbohydrates for a healthy life. If you tend to eat low fats and low carbs diet then, that will only leave you with protein which will eventually leads you to starve by the next meal time.
Though most of you consider eliminating fats from your dietary plan for reduced waistline and other health issues like increased level of cholesterol. But not all fats are counted under the bad fats category. Foods that contain healthy fats not only fill your stomach but also aid absorbing vitamins and minerals while providing energy to your body.
Fats are unlike. For e.g., saturated fats and trans fats are the worst of all, mainly found in packed and processed foods contributing to cardiovascular disease, clogged arteries including obesity. On contrary, polyunsaturated and monounsaturated fats actually protects your overall health by improving cholesterol levels and other health issues triglycerides and blood pressure.
Polyunsaturated and monounsaturated fats are the healthiest fats. From which omega-3 and omega-6 fatty acids are the essential fats, categorized as sub-components of polyunsaturated fats required by your body for cell growth and optimal brain functioning. Omega-3 fatty acids are mostly found in fatty fish such as tuna, salmon, sardines and avocado, desi ghee walnuts, flaxseeds, wheat germ, canola oil and soybean oil (unhydrogenated) whereas, other polyunsaturated fats called omega-6 are found in certain plant based oils. Generally, omega-6 work besides omega-3 fatty acids helps lowering bad cholesterol, at the same time including more of omega-6 than -3 in your diet increases the chance of body inflammation and weight gain. So, always keep an appropriate balance between omega-3 and omega-6 fatty while including them in your diet. Apart from that, monounsaturated fats are among the healthiest of all fats found in nuts, canola oil, sunflower oil, olive oil, peanut oil, sesame oil, and butter that also add vitamin E and antioxidant vitamin to your diet.
Tips to add healthy fats in your diet
- Dress your salad by sprinkling olive oil over it. Or else use it for roasting or sautéing.
- Add 1 tablespoon of desi ghee to your diet (over the chapatti or sabzi)
- Make smoothie out of avocado and top it with chia seeds.
- Munch on nuts (not popcorns) while watching Netflix
- Flavor your sandwich with peanut butter
Over to you
Never get confused when you read the nutritional label saying ‘Total Fats’. As that category contains total four types of fats below- trans, saturated polyunsaturated, and monounsaturated fats. From which you can now easily figure out the quantity of bad fats content and good fats content in the food. And do remember, not always, fats are equal to weight gain and not necessarily you have to compromise with essential nutrients required by your body and stay fit.