What Are The Healthy Sources Of Fat In The Daily Diet? Expert Explains

Do you know that adding the right healthy sources of fat to your daily diet can give you so many health benefits? There are so many misconceptions that fats are harmful, but good fats are necessary for maintaining a number of natural activities. Unsaturated fats, which are present in foods like almonds, avocados, and olive oil, aid in lowering harmful cholesterol levels, which is one way they support heart health. Walnuts, flaxseeds, and fatty fish are rich sources of omega-3 fatty acids, which have anti-inflammatory qualities that are good for the brain and joints.

You'll feel more satisfied, have the ability to regulate your hunger, and be able to maintain a healthy weight if you add these beneficial fats to your diet. Also, fat is necessary for the absorption of fat-soluble vitamins, such as A, D, E, and K.

Healthy Sources Of Fat In The Daily Diet (Image Credit: Canva)

Dr. Priyanka Rohatgi, who is Chief Nutritionist at Apollo Hospital, exclusively told Jagran Engran about the healthy sources of fat in the daily diet. 

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According to Dr. Priyanka, "consuming healthy fats is essential for maintaining optimal health and well-being. These fats provide a concentrated source of energy, support nutrient absorption, and contribute to various physiological functions. It is crucial to prioritize sources of unsaturated fats, specifically monounsaturated and polyunsaturated fats, while minimizing the intake of saturated and trans fats."

One of the primary sources of monounsaturated fats is olive oil. Rich in monounsaturated fatty acids, olive oil has been associated with cardiovascular benefits and may contribute to a favorable lipid profile. Additionally, avocados are an excellent source of monounsaturated fats, along with various vitamins and minerals.

Polyunsaturated fats, including omega-3 and omega-6 fatty acids, are vital for brain health and inflammation regulation. Fatty fish such as salmon, mackerel, and trout are prominent sources of omega-3 fatty acids. Flaxseeds, chia seeds, and walnuts also provide a vegetarian alternative rich in alpha-linolenic acid, a precursor to omega-3 fatty acids.

Healthy Sources Of Fat In The Daily Diet (Image Credit: Canva)

While incorporating these healthy fats into the diet, it is important to moderate the intake of saturated fats found in animal products and certain oils. Lean sources of protein, such as poultry and fish, can contribute to the overall fat profile without excessive saturated fat content. Moreover, opting for cooking oils with high smoke points, like canola oil, is advisable to minimize the formation of harmful compounds during cooking.

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At last, Dr. Priyanka said, "Olives, avacados, nuts, and seeds are the best sources of healthy fats in the diet. One must keep in mind that these are meant for incorporation in recipes with low-temperature cooking. One has to be careful not to use them for deep frying, Indian recipes like sautéing, shallow  frying, andseasoning."