Healthy Fats and Their Top 9 Food Sources

About

Fats are a nutrient required by our body for biological functions. Fats are obtained from our food, which provides energy to absorb fat-soluble vitamins A, D, E, and K. Fat is also a source of essential fatty acids that the body cannot make(1^✔).

What is a Fat?

Fats are made up of saturated and unsaturated fatty acids. A small amount of fat has to be included in a healthy diet. Any fat not used by our body's cells or converted into energy is stored as body fat. One gram of saturated or unsaturated fat has 9kcal of energy.

Saturated fats are mostly obtained from animal sources like meat and dairy products and some plant-based oils. Unsaturated fats are predominantly found in plant sources like vegetable oils, nuts, seeds, and fish. It is classified into monosaturated and polyunsaturated fats.

Though both types of fats provide energy to the body, it is important to limit the saturated fat intake because saturated fats can raise the level of low-density lipoprotein (LDL). LDL is a type of cholesterol that can increase the risk of heart disease and stroke, so it is called 'bad cholesterol.'

Whereas saturated fats can increase health risks, unsaturated fats help protect heart health by maintaining high-density lipoprotein (HDL) levels. HDL cholesterol carries the extra cholesterol to the liver for excretion.

Best Food Sources of Healthy Fats

Despite the health benefits of fat, it is often misunderstood as unhealthy and is avoided by people from their diet. 'Not all fats are bad' and it is important to know the food sources that can provide us with fats required by the body to perform its biological functions(2^✔).

Some of the nine food sources that are good for consumption are:

• Coconut oil: Coconut oil has 90% of saturated fats and 9% of unsaturated fats. However, they are highly beneficial because they are rich in saturated fat lauric acid. Over 50% of the total fat has medium-chain fatty acids (MCTs). It may boost metabolism and provide quick energy.
• Olive oil: Rich in monosaturated fats of about 75% by volume. The predominant fatty acid is oleic acid which helps reduce inflammation and support heart health.
• Avocados: Avocados are a good source of fiber, potassium, and essential vitamins. They are high in monosaturated fat and provide higher energy than other fruits and vegetables. Half an avocado has 150kcal than an orange with just 20kcal.
• Nuts: Nuts are one of the natural plant foods highly rich in fat. They are packed with omega-3 fatty acids and are good for heart health and brain function.
• Chia seeds: Chia seeds contain antioxidants, minerals, fiber, and a high content of omega-3 fatty acids. They may help indigestion, lower blood pressure, control blood sugar health, maintain heart health, and improve brain function.
• Dark chocolate: High in oleic acid, a heart-healthy fat, and has beneficial antioxidants and minerals.
• Yogurt: Contains beneficial probiotics for gut health and monosaturated fat.
• Egg: Eggs are rich in healthy fats and vitamins. They contain 5.3g of total fat, of which 1.6g is saturated, 2g is monosaturated, 0.7g is polyunsaturated, and 186mg is cholesterol.
• Flaxseeds: Rich in omega-3 fatty acids and fiber, it improves heart health and provides anti-inflammatory benefits.

There are other plant-based foods rich in healthy fats. Despite the misconception that all fats are harmful, understanding the difference between saturated and unsaturated fats and their benefits is crucial in a healthy and balanced diet.

References:

1. Dietary fat - (https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils)
2. Choosing Healthy Fats - (https://www.helpguide.org/wellness/nutrition/choosing-healthy-fats)

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