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10 Healthy Fat Foods That You Should Be Eating!

By Dr. Nikita Toshi +2 more

Fat is your new friend. In spite of getting bad press over the years, recent research proves that fat can be beneficial for you. In fact, some kinds of fat may even help you lose weight. In the order of preference, monounsaturated fats and polyunsaturated fats are the healthiest. These reduce cholesterol and help stabilize blood sugar and insulin levels. They are anti-inflammatory and are replete with healthy vitamins and nutrients that add to a person’s health. These reduce the risk of heart diseases and type II diabetes.

Saturated fats or trans fats are the ones that are the bad guys. These can be recognized as ‘hydrogenated oils’ on all food labels. They are mostly found in packaged and processed food. These increase the chances of getting diabetes, stroke and heart attacks.

healthy fat foods

Here are ten fatty foods that you should be eating.

1. Buttering  

Contrary to popular belief, butter is good for you provided you eat it in moderate quantities. It is abundant in fat-soluble vitamins like Vitamin K2 and other polyunsaturated fats like omega 6. Not just this, it helps the body better absorb other nutrients from the food.

Read more: Ghee Vs Butter: Which is Healthy?

2. Dairy- Full Fat Variety

Move over skimmed milk and low-fat yoghurt, full-fat dairy is having its moment in the sun. Apart from controlling weight, full fat is nutritionally more viable than the other varieties. Vitamin A and D are fat-soluble vitamins and full-fat milk and its products provide it in ample quantities.

Although controversial, dairy products are often termed ‘superfoods’ as most of them contain probiotics. Among them, fermented dairy products like yoghurt might have beneficial effects on cardiovascular health.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

3. Coconut and Coconut Oil

Coconut has become infamous because it has a high amount of saturated fat which is considered dangerous. But research proves that the fatty acids in coconut and its products are different as they go straight to the liver and are metabolized there. Coconut suppresses appetite and boosts metabolism. Read more on the health benefits of coconut oil.

4. Dark Chocolate

What tastes delicious and is good for your health? Dark chocolate, indeed! Abundant with antioxidants, it helps in lowering blood pressure and is good for the heart. It improves brain function and fights skin damage. Also, read more on the health benefits of dark chocolates.

Did you know dark chocolate may have antitussive effects that might help to relieve cough in some people? Eating dark chocolate may suppress the cough and may have soothing effects.

Dr. Rajeev Singh, BAMS

5. Nuts

Nuts are full of fibre, nutrients like vitamin E, magnesium and protein. They fight obesity, boost metabolism and heart disease. Almonds and walnuts are better than most other nuts.

6. Olive Oil

The focal point of the Mediterranean diet is olives. Olive oil made from these has numerous benefits. It is rich in antioxidants and vitamins E and K.   olive oil protect the heart health, skin from damage and lowers blood pressure.

Also Read: How Does Fat Leave the Body? Unraveling the Science of Weight Loss

7. Egg Yolks

The bad boy protein is getting rave reviews. Egg yolk is undoubtedly rich in fats and cholesterol, but research proves that this doesn’t affect the body’s cholesterol levels. Good for the brain and the heart, eggs also help in weight loss.

8. Avocados

Yes, avocados are loaded with fat. They are an excellent source of fibre, monounsaturated fats, heart-healthy cholesterol and combat belly fat. Read more about the health benefits of avocados

9. Cheese

Cheese is a powerhouse of calcium and protein. It reduces the risk of type II diabetes and helps in bone health.

10. Fatty Fish

Salmon, tuna, trout, sardines and mackerel are all healthy. Rich in protein and good for cardiovascular health, fish is better than any other kind of meat.

11. Chia Seeds

Chia seeds are not the first thing that comes to mind when you think of fatty foods, let alone healthy fats. However, chia seeds contain 31 g of total fat for each 100 g serving, making them a dense source of healthy fats. Chia seeds are also healthy since fibre makes up most of their carbohydrate content. An alternative is flax seeds, which has similar benefits.

Apart from fats, chia seeds are also rich in proteins, carbohydrates, and dietary fibre. It also contains various vitamins, minerals, phytochemicals, and antioxidants. All these nutrients make chia seeds have many health benefits

Dr. Smita barode, B.A.M.S, M.S.

Did You Know?

  • The World Health Organization recommends a total fat intake between 20 and 35% of total calories. source: World Health Organization
  • Denmark was one of the first countries to ban the sale of products containing trans fats in 2003. source: NCBI
  • Substituting unsaturated fats for saturated fats reduces total mortality and mortality from cardiovascular disease, cancer, and neurodegenerative diseases. source: Journal of the American Heart Association
  • Replacing saturated fats with unsaturated fats can help reduce the risk of heart disease. source: NHS

What are Good Fats and Bad Fats?

For the longest time, fats in foods have had a bad rap, with many people assuming that low fat = healthy. The problem with that is our bodies need fats to function normally, it is part of the 3 essential macronutrients (carbs, proteins, fats). The problem is that modern diets come loaded with saturated and trans fats, both of which are linked to negative health impacts, particularly trans fats. Heart disease risk is increased by up to 23% in people who had 2% of their energy from trans fats. Monounsaturated and polyunsaturated fats are generally considered healthy fats, these are linked to lower levels of bad cholesterol (LDL) and better insulin levels. Healthy fat foods will contain more mono and polyunsaturated fats and low to no trans/saturated fats.  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.



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