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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Healthy fats, also known as unsaturated fats, are an essential component of a balanced diet and can actually promote overall well-being. These fats offer numerous benefits, from supporting heart health to aiding in the absorption of fat-soluble vitamins.
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Avocados are a prime source of monounsaturated fats, which can help reduce bad cholesterol levels. They also contain essential vitamins and minerals, making them a versatile and nutritious addition to your diet.
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Extra virgin olive oil is renowned for its heart-healthy monounsaturated fats and antioxidant properties. It is ideal for sautéing, drizzling over salads, and as a dip for bread.
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Salmon, mackerel, sardines, and anchovies are packed with omega-3 fatty acids, which have been shown to reduce inflammation and support brain health. Aim to include these fish in your diet regularly.
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Almonds, walnuts, and pistachios are rich in polyunsaturated and monounsaturated fats. They are convenient snacks and can also be incorporated into various dishes.
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Chia seeds are loaded with omega-3 fatty acids, fibre, and various nutrients. Sprinkle them on yoghurt or in smoothies for an easy boost of healthy fats.
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Ground flaxseeds are an excellent source of alpha-linolenic acid, another type of omega-3 fatty acid. Add them to oatmeal, smoothies, or baked goods for extra nutrition.
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Coconut products, like coconut oil and coconut milk, provide medium-chain triglycerides (MCTs) that can be a quick source of energy and may help with weight management.
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High-quality dark chocolate with a high cocoa content contains monounsaturated fats and antioxidants. Enjoy it in moderation as a delicious treat.
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Sunflower seeds are rich in healthy polyunsaturated fats, vitamin E, and other nutrients. They make for a great crunchy addition to salads and yoghurt.
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Tofu, a soy-based product, contains polyunsaturated fats and is a versatile plant-based protein source. It can be used in savoury and sweet dishes.
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Contrary to the outdated notion that all fats are detrimental, healthy fats play an integral role in maintaining our overall well-being. Including these foods rich in healthy fats in your diet can contribute to improved heart health, brain function, and overall vitality.
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