Nowadays, people are more aware of the food they eat, and this led to the shedding of prejudices about some nutrients. For example, in the past, people thought that fat was bad for health, and this led to the emergence of the trend of a low-fat diet. Not all types of fats will make you put on weight; this depends on the type of fat. Also, plant-based fats are healthier than animal-based fats because the former is unsaturated while the latter is saturated. The purpose of this article is to introduce you to plant-based food with healthy fats.
Avocado has significant amounts of healthy fats; this includes both monounsaturated and polyunsaturated fats. The former is found in higher amounts, and it is useful for reducing blood cholesterol and managing blood sugar levels. Apart from this, it has good amounts of dietary fiber that helps with managing blood cholesterol and maintaining a healthy gut. You can eat avocados in several ways; because of this, it is used in many plant-based recipes. It can be mashed into guacamole, used for making avocado toast or smoothies, or can be scooped from the skin and eaten directly.
Flaxseeds are a good source of healthy fat; they are a plant-based food rich in Alpha-Linolenic Acid (ALA) which is one of the omega-3 fatty acids. It is required for maintaining good cardiovascular and brain health; this prevents or lowers the risk of stroke and heart diseases. This is mainly because of the anti-inflammatory effect of ALA which reduces the risk of cardiovascular disease and cancer. Flax seeds are versatile because you can add them into different types of recipes; it can be used directly or in powdered form. You can add it into smoothies, yogurt, cereal, or homemade energy bars.
Chia seeds are a nutritional powerhouse, especially when it comes to healthy fats. An ounce of chia seeds contains 8.6 g of fat, of which 6.5 g is polyunsaturated fat. Polyunsaturated fat is useful for maintaining cardiovascular health and preventing heart diseases. Besides, chia seeds are loaded with dietary fiber that is good for gut health. They can be added into smoothies, a morning bowl of oatmeal, or can be used for making chia pudding. You can also add it into lemonade, green juice, or add into plain water.
Extra Virgin Olive Oil
Extra virgin olive oil is rich in monounsaturated fat, especially oleic acid that has anticancer effects. It is used in most Mediterranean dishes. Also, it is used in traditional medicines in the Mediterranean region because of its strong anti-inflammatory effects.
Other plant-based foods that are good sources of healthy fats include cacao nibs, peanuts, walnuts, canola oil, and hemp seeds.