Vegetarian  fats that you can consume on a regular basis in your diet:

  • the first one is healthy fats
  • the second one is unhealthy fats( foods that provide unhealthy fats contain trans fats, saturated fats and high cholesterol content) and  cause several life threatening ailments and diseases such as obesity, heart diseases, high blood pressure, diabetes, etc.

Include  the healthy fats in your daily diet ( polyunsaturated fats and monounsaturated fats) can lead to:

  • increased metabolic rate,
  • enhancement in the immune power
  • strengthening of muscle tissues
  • American Heart Association (AHA) recommends to make use of plant based monounsaturated and polyunsaturated fats and emphasize on consuming foods that contain high amount of polyunsaturated and monounsaturated fats. Read further to discover the best food sources that can provide you high amount of vegetarian healthy fats.

Primary sources of vegetarian health fats

1) Monounsaturated fats

  • Dietary Guidelines for Americans (DGA) recommends daily fat intake should be in between 20% – 35% of our total calorie intake and eating the foods that are rich in terms of polyunsaturated fats and monounsaturated fats
  • instead of animal based products such as meat, chicken, fish go for only plant based diet
  • vegetarian healthy fats are safe and free from any side effects
  • monounsaturated fats mainly consist of Omega-9 fatty acids

a) Vegetable oils

  • olive oil, canola oil, sunflower oil, peanut oil, sesame oil,
  • easily available at local food stores and you can use them in your daily cooking.

b) Seeds and nuts

  • Naturally found seeds and nuts contain high amount of monounsaturated fats
  • eat more peanuts, Brazil nuts, pecans, hazelnuts, almonds, cashews, macadamia nuts, and pistachios
  • also include several types of butters made from these seeds and nuts such as almond butter, cashew butter and peanut butter in your daily diet
  • consume more sunflower seeds, sesame seeds, flaxseeds and pumpkin seeds or  use them to make the seed butter and paste such as sesame seed butter and tahini in your diet.

c) Other important sources

  • some fruits like olives and avocados also provide monounsaturated fats after regular consumption
  • also use green and black olives as your pizza toppings and in the fruit salads.

2) Polyunsaturated fats

  • the top vegetarian healthy fats can be the food sources that provide polyunsaturated fats
  • polyunsaturated fats mainly consist of Omega-3 and Omega-6 fatty acids,types of fats that are mainly responsible for lowering down the high cholesterol levels and also reduce the risks of severe heart diseases
  • consuming   foods  that contain polyunsaturated fats can lead to elimination of the health ailments such as diabetes, strokes, rheumatoid arthritis, irregular heartbeats, lupus, eczema and inflammatory bowel disease, etc.

a) Vegetable oils

  •  cottonseed oil, soybean oil, safflower oil, corn oil, sesame oil and sunflower oil
  • some consist of Omega-3 fatty acids while others contain Omega-6 fatty acids but both of these fatty acids are essential for proper functioning of your body.

b) Nuts, seeds and other common foods

  • some nuts and seeds that provide high amount of polyunsaturated fats too
  • pine nuts, walnuts, butternuts and some seeds such as flaxseed, sunflower seeds, pumpkin seeds, watermelon seeds, chia seeds, pecans, and sesame seeds consist of rich polyunsaturated fats
  • other types of common foods that can provide you higher proportions of polyunsaturated fats are mayonnaise, soft margarine, salad dressings, leafy vegetables, krill, algae, etc
  • include them in your daily diet can provide you high amount of vegetarian healthy fats
  • include the above mentioned foods in your daily diet regimen and stay healthy all the time.

Healthy Fats – Discover the Important Foods Providing Healthy Fats to The Human Body!!!

Stay healthy …

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