- Almonds, Nuts and Seeds:
A recent study showed the percentage of different fatty acids in various types of nuts, including almonds. These saturated, polyunsaturated and monounsaturated fatty acids help maintain good health by reducing LDL (bad cholesterol levels) in the body. The exact value of fatty acid content in nuts is displayed in the graph below.
- Each time you feel hungry between meals, try and have a fistful of nuts instead of biscuits, cakes, pastries or cereal bars. Nuts with dark chocolate also make a healthy snack when consumed in limited quantities.
- Hemp seeds, pumpkin seeds, chia seeds, and sunflower seeds have a slightly nutty flavor and can be dry roasted to use on top of salads, oatmeal, or in baked goods.
- Nuts will keep you full for a longer time as well as also add to your health.
- Flax seeds are a rich source of omega 3 fats. You can have these seeds whole or ground them to fine powder and store them in an air-tight container.
- Sprinkle on top of your favorite smoothies or mix with milk. This is the healthiest and the best source of fat.
- Roasted nuts can be ground to prepare nut butter, which are rich sources of protein, healthy fats, fiber, vitamins, and minerals.
- Plant Oils:
Vegetable oil, olive oil, sunflower oil or canola oil are very rich and healthy sources of fat in food.
- Use these oils whenever cooking (except olive oil as it is best to consume it raw). Use a teaspoon of oil for each person you are cooking for.
- You may also use a small spoonful or two in your salad dressing.
- Flaxseed oil is a rich source of omega-3 fatty acids, but it cannot be used for cooking as it breaks down at high temperatures. You can use it in your salads or smoothies.
- If you love having ghee, try having homemade ghee. They are much healthier than those bought from the market.
- Tahini, prepared with sesame seed and olive oil, is rich in healthy unsaturated fats.
- Soya beans:
Soya beans are a rich source of omega-6 fatty acids which reduces the risk of developing cardiovascular diseases.
- Mayonnaise:
Mayonnaise is also a very good source of unsaturated fat.
- Always check the label before buying.
- Spreading cheese or butter on your sandwiches can be replaced by mayonnaise.
- Tofu:
Tofu is cottage cheese or paneer that is made from soy milk. It tastes almost the same as paneer that is made from milk. It is one of the best sources of fat, especially polyunsaturated fats that may regulate blood sugar levels.
- Soy Milk:
This is another good source of polyunsaturated fat that may improve the symptoms of cardiovascular diseases, diabetes, etc.
- Corn:
Corn oil is also a good source of unsaturated fat which may lower cholesterol levels and decrease the risk of developing cardiovascular diseases.
- Avocados and Olives:
Avocados and olives contain a good amount of mono-unsaturated fats which may protect against heart diseases.
- Have half an avocado per day. They are good for your heart and also improve your memory.
- The green soft flesh of avocado is rich in unsaturated fat.
- Mash avocados as sandwich dressing, in salads or even consumed raw with a pinch of salt and pepper as a healthy and yummy treat.
- Olives are also heart-friendly fruits with monounsaturated fat. They help in lowering your cholesterol level.
- 100 grams of olives contain just 15 grams of fat.
- Include olives in your salad or have it in your pasta toppings.
- Vegetables:
Vegetables are generally fat-free. But cooking and frying makes vegetables rich in fats, which are unhealthy.
- Prepare veggies by baking, brushing just a little olive oil, or you may also stir-fry veggies.