India: 7 common foods that contain healthy fats – Times of India

Healthy fats it is an important part of a balanced diet that plays an important role in improving brain health, hormone production and nutrient absorption. Unlike trans fats and saturated fats, which can negatively affect health, healthy fats contribute to overall health. Here’s a look at seven foods rich in healthy fats that can easily be added to the diet.
Avocado
Avocados are full of monounsaturated fats, especially oleic acid, which is known for its heart-healthy benefits. It also provides fiber, vitamins C, E, K, and various B vitamins.
The healthy fats in avocados can help lower bad cholesterol and reduce the risk of heart disease. They are also rich in antioxidants, which promote healthy skin and reduce inflammation.
Add avocado to salads, sandwiches, smoothies, or enjoy guacamole with whole grain chips. Its delicious flavor makes it a versatile ingredient in many dishes.
Nuts
Nuts such as almonds, walnuts and cashews are high in healthy fats, especially monounsaturated and polyunsaturated fats. They also provide protein, fiber, vitamins and minerals.
Regular consumption of nuts has been linked to heart health, weight management and reduced inflammation. Walnuts are rich in omega-3 fatty acidswhich are good for brain health. Eat them with a handful of nuts, sprinkle them on salads, or use them in baking. Nut butter, made from ground nuts, is another delicious way to enjoy their benefits.
Seeds
Seeds like chia, flaxseeds, and pumpkin seeds are high in healthy fats, especially omega-3 and omega-6 fatty acids. They also provide protein, fiber and essential nutrients. Chia and flaxseeds are known for their high omega-3 content, which supports heart health and reduces inflammation. Their fiber aids digestion and promotes satiety.
Add seeds to smoothies, yogurt, oatmeal or salads. They can also be used in baking or as a flavoring for various dishes to enhance nutrition.

Olive Oil
Extra virgin olive oil is rich in monounsaturated fats and antioxidants, especially polyphenols, which have anti-inflammatory properties.
Olive oil is known for its heart health benefits, helping to lower cholesterol and reduce the risk of heart disease. It is the center of the Mediterranean diet, which is associated with various health benefits.
Use olive oil for salad dressings, to drizzle on cooked vegetables, or as a cooking oil for low-temperature dressing.
Oily Fish
Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, high-quality protein, and important vitamins such as B12 and D. Omega-3 fatty acids support heart health , brain function, and reduce inflammation. Regular consumption of oily fish is associated with a lower risk of chronic diseases. Aim to include oily fish in your diet at least twice a week. Grill, bake, or pan-sear fish for a delicious and nutritious meal.
Dark Chocolate
Dark chocolate (70% cocoa or more) contains healthy fats from cocoa butter, as well as antioxidants, iron, magnesium and fiber.
Dark chocolate in moderation can improve heart health, reduce inflammation, and improve brain function thanks to its antioxidant properties. Enjoy dark chocolate as a snack, with smoothies, or as a topping for yogurt and desserts. Just watch the portion sizes to avoid excess sugar and calories.
Konkhonate
Coconut products, including coconut oil and refined coconut, contain medium-chain triglycerides (MCTs), which are easily digestible fats that provide quick energy. MCTs can support weight management and improve brain function. Coconut also contains fiber and minerals, making it a versatile addition to your diet.
Include coconut in your diet by adding toasted coconut to smoothies, oatmeal or baked goods. Use coconut oil for cooking or as a substitute for butter in various recipes.
Eggs
Whole eggs are a nutrient powerhouse, providing healthy fats and essential vitamins and minerals.