Sources of Healthy Fats That You Should Include In your Diet

Sources of Healthy Fats That You Should Include In your Diet

23-07-2015   |   Posted By: Admin   |   1733 View(s)

Edible fats are well-loved, well-criticized and much-debated. There was a time when the general consciousness among weight-watchers was any fat in food is bad. The nutritionists, dieticians and medical experts used to preach that- fat is lethal for heart, level of cholesterol and holistic health. Over the years, that myth has been shattered somehow. Right now, it’s not the fat but the type of fat you eat- that matters.

The Paradox of Low-on Fat Foods

Fat-free ice-cream, milk, chocolate cookies, baked potato/banana/kale chips, gluten-free cup-cakes- everywhere in the popular outlets of media we are bombarded with such promising options. So much so that, even having an ounce of chocolate can force you to take a guilt-trip now-a-days. But on the other hand, the percentage of obese people is rising and it has been predicted that- obesity will be epidemic in near future. So how paradoxical is that?

Good Vs Bad Fats

The Trans fats and the saturated fats that one may find in junk food and desserts are not good for health. On the other hand, the good fats are Omega-3 fatty acids, Monounsaturated and Polyunsaturated fats. All of the good fats are found in abundance in natural food resources. The bad fats are to be blamed, when it comes to weight gain, high-cholesterol level or diabetes attack. While the good fats are ideal for healthy heart, normal cholesterol, soft skin and even shiny hair!

Healthy Fats That Should be in Your Diet

Did you know that you can fight fat and burn calories by having awesome food? No? Well if you go for the right food, studies have shown that you could lose up to 300 calories in a day.

Unrefined, whole foods are your saviour. Your rate of metabolism needs to work hard for breaking them so that you zap even more calories and store fewer fats. These foods double and sometimes even triple on the foods with some serious metabolism-boosting power.

Sources of Healthy Fats for our Body :


Salmon and many other fatty sea fish largely help in building muscles since they are exceptionally enriched with Omega 3 fatty acids. And, the more muscles you possess, the more amounts of calories you burn. Omega3s also help in reducing fat storage in a human body by lowering cortisol level which scientists are yet to give confirmation about how it takes place.

Go for: Two servings of 3 oz. Fatty fish must be consumed a week.


Calcium-rich consumable substances like yogurt possess slimming superpowers. According to a review if someone takes too little amount of this particular mineral his body is more likely of packing away calories as fats. Yogurt is a highly potential source with about 50% more calcium in each ounce than one ounce of milk. Moreover, the probiotics of yogurt help to keep belly fat in control.

Go for: Two servings on a regular basis.


For achieving fast metabolism one must keep inflammations in check and blood vessels entirely supple as well as clear. The unique combination of monounsaturated fats, essential fatty acids, antioxidants, etc. helps a person in gaining that goal. Moreover, 14gms of fibre present in each avocado keeps burning your calories.

Go for: 1 to 2 regular servings of foods rich in healthy fat.

• Beans

High in fibre and resistant starch, beans helps the system to employ additional energy for breaking down the calories.

Several pieces of research from University of Colorado state that in case you opt for foods which are high in Resistant-starch-it has also been found in Whole Gain and not quite ripened bananas. You may increase your calorie burning strength by almost 24%.

Ideal consumption- 1 serving of resistant starch food in a meal

• Chilli Peppers

Can you feel the burning? It is more than just a sensation. The heat in the chillies signals the presence of Capsaicin which is a compound which along with Capsiate may propel your body to shed almost 50 to 100 Calories.

Ideal consumption- have hot chillies as much as you can. But, be careful! The hottest chillies- Scotch Bonnet, Habanero and Indian or Thai pepper are quite fiery for a lot of people.

Thus, it is evident that you can still control your body weight, without skipping your meals abnormally, or be living on a low-fat diet for months! Spice up your daily diet, with the best foods that can combat your overall fat consumption, and stay healthy, fit and slim throughout the year!


Fish and fish oil supplements are natural sources for healthy Omega-3 fats. Sardine, Mackerel, Salmon, Herrings are some of the fish that are rich with this essential fat which is needed by every human being. Steamed, baked or as a fish paste- having these fish in any form is good for your health. But do remember that don’t overcook them or deep-fry; else the goodness of fat will be lost. There are many vegetarians who have excluded fish from their dietary needs for life. For them, fish oil/algae supplements that are available in the market- would be great choices.

•Olive Oil

Olive oil is a good source of Monounsaturated fat. So next time, while preparing your salad, throw away the market-bought salad-dressing and use olive oil instead. From pasta to fish, from stir-fried vegetable to Indian curry- you can cook a wide range of dishes with olive oil and your health will face no repercussions. Even munching on raw olives is also best for your health as they are healthier snack options.


Nuts are other unadulterated sources for monounsaturated fat. There is a reason why any nutritionist worth her salt advice patients to opt for nuts when there is a hunger-pang. Cashews, almonds, peanuts, hazelnuts are some of the munchies that you must keep within your reach every time. They are filling as well as flaunt health benefits.

Advance Health Checkup