Healthy fats, including monounsaturated and polyunsaturated fats, play an important role in nutrient absorption, protecting organs and supporting cardiovascular health. Avocados are often considered a popular source of good fat, but in fact are not the only option.
Below are foods that provide a significant amount of healthy fat that you can easily add to your diet.
Sunflower seeds
Sunflower seeds are a rich source of polyunsaturated fats, a type of essential fat that the body cannot synthesize itself. They also provide fatty acids such as omega-3 and omega-6.
A small serving can provide a significant amount of fat, suitable for snacks or additions to salads.
Mixed seeds
Nuts such as almonds, walnuts and peanuts all contain a lot of healthy fats. In particular, peanuts provide a fairly high amount of monounsaturated fats.
This is a convenient choice, which can be used as a snack or added to the main meal to increase nutritional value.
Cabbage seed oil
Cabbage oil is a popular vegetable oil, containing many monounsaturated and polyunsaturated fats. Compared to some other fats such as animal butter, cabbage oil has a higher percentage of healthy fats.
This type of oil is suitable for cooking, baking or processing dishes that require fat.
Sunflower oil
Sunflower oil provides a significant amount of monounsaturated fat. This is a suitable choice for fried, stir-fried or salad dishes.
The proper use of vegetable oil can help improve the quality of fat in your diet.
Peanut butter
Peanut butter is a healthy fat source along with plant protein. It is also easy to use, and can be combined with many foods such as bread, fruit or vegetables.
However, you should prioritize types without added sugar or oil to ensure nutritional value.
Olive oil
Olive oil stands out with its high content of monounsaturated fats. This is a type of fat that is associated with improving cholesterol and supporting cardiovascular health.
Olive oil is often used in salads, sauces or cooking dishes at a moderate temperature.
Notes when supplementing healthy fats
Although healthy fats are good for health, they still provide a lot of calories. Therefore, it is necessary to control your diet to avoid overeating.
Experts recommend that total fat should account for about 30% of total energy per day. At the same time, saturated fat should be limited to a low level to reduce cardiovascular risk.
Combining a variety of fat sources from plants, along with a balanced diet, will help the body receive enough nutrients without causing excess energy.
Notes
Avocado is a familiar source of good fat, but not the only choice. Diversifying foods such as nuts, vegetable oils, and nut butter will help supplement healthy fats more effectively in your daily diet.
