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Good Fats vs. Bad Fats

July 4, 2019
in Diet
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Medically Reviewed by Dr. Priyanka Marakini, Bachelor of Naturopathy and Yogic Sciences
Good vs Vad Fat
There are good fats: monounsaturated and polyunsaturated fats, found in olive, rice bran, sunflower oils, flax seeds, nuts, fish and such. Then there are bad fats that are found in cheese, butter, red meat and the kind.
 
So the key here is to choose foods that contain good fats, for example: Use a healthy plant-based oil to cook your food rather than vanaspati(hydrogenated oil) butter, that’s loaded with bad fats.
 
Choosing the right foods:
For cooking, choose plant-based oils. Rice-bran, sunflower, peanut, and olive are some examples of heart-healthy cooking oils. They improve blood cholesterol levels and help cut the risk of heart disease.
 
Include omega-3 fatty acids in your diet:
Flax seeds, oily fish like salmon and mackerel, and walnuts contain this essential fatty acid that does wonders for your health. They can boost your heart health, and will also make your skin supple and soft.

Read food labels, and the ingredients’ list:
While buying processed food, choose foods that are low or are free of trans fats. Make sure you also check the ingredients’ list to see what type of oil has been used. Vanaspati (hydrogenated oil) is loaded with trans fat.
 
Steer away from processed foods:
Like biscuits, store-bought samosas and other fried foods that have been made using hydrogenated oil or butter, if you’re looking at eating healthy fats.Red meat i.e. Beef, pork mutton are high in saturated fat, you’ll do well to say ‘NO’, or at least eat only, occasionally.Cheese, butter, pizzas, French fries, chips, sweetmeats like ice-cream, jalebis, and gulab jamoons are all rich in saturated fats. So make them an occasional treat.Walnuts, almonds, sunflower seeds, pumpkin seeds, flax seeds are good sources of healthy fats. Include them in your diet. Remember, the key here is moderation, don’t overindulge.

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Dr. Priyanka Marakini

The holder of a Bachelor’s Degree in Naturopathy and Yogic Sciences, Dr. Priyanka has more than 7 years of experience in the field of health and wellness. Currently serving as a Sr. Nutritionist at HealthifyMe, she specializes in Weight Management, Lifestyle Modifications, and PCOS, Diabetes, and Cholesterol Management. In addition to being a Nutritionist, Dr. Priyanka is also a Fitness Enthusiast and a certified Zumba instructor. A strong believer in eating healthy, she is certain that the right kind of motivation can help an individual work wonders in their lives.

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Comments 3

  1. Dr Atul Shringarpure says:
    3 years ago

    How are Cashews n Pistachio..

    Reply
    • Shruti Naidu says:
      3 years ago

      Hello Dr Atul,

      Cashews and Pistachios are also a source of healthy fats. However, you must limit the consumption to 10-12 cashews or pistachios a day. Hope this helps you.

      Reply
  2. Nimisha Shetty says:
    4 years ago

    Thank you sir, a very useful article to select healthy food and stay healthy.

    Reply

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