Nowadays, many people are following low-fat diets for better overall health. One of the easiest ways to do this is to follow a plant-forward diet because most plant foods have lower amounts of saturated fats. In general, plant-based food contains monounsaturated and polyunsaturated fats. However, products like coconut oil have relatively higher amounts of saturated fat. This is the reason it is used in plant-based meat products like burgers for mimicking animal fat. In this article, we will introduce sources of plant-based healthy fats; read ahead to know more about them.
Avocados are one of the best sources of healthy fats because it is rich in monounsaturated fats followed by polyunsaturated fats. For instance, a medium-sized avocado has up to 15g of monounsaturated fat. This type of fat helps to lower blood cholesterol levels and can be useful for managing blood sugar. Above all, it is a versatile fruit that is used in different types of plant-based recipes. For example, it can be spread on a toast, can be used for making smoothies or milkshakes, or can be eaten right out of the skin.
Flaxseeds are excellent sources of healthy fats, especially alpha-linolenic acid (ALA), which is an omega-3 fatty acid. You must know that ALA is required for maintaining cardiovascular and brain health. Besides, studies show that consuming it provides anti-inflammatory effects, reduces the risk for developing cardiovascular diseases, and lowers the risk of cancer. Flaxseeds can be consumed whole, added to smoothies, cereal, or sprinkled on fruits, vegetables, and yogurt.
Chia seed is a nutritional powerhouse that is rich in healthy fats. An ounce of it has 8.6g of fat, and 6.5g of it is polyunsaturated fat. Besides, it is loaded with dietary fiber, which helps to keep the digestive system healthy. Above all, remember that polyunsaturated fats can help with preventing cardiovascular health issues like stroke and heart attacks. This is because they lower LDL or bad cholesterol levels and increase HDL or good cholesterol levels. Furthermore, you can add chia seeds to smoothies, puddings, oatmeal, baked goods, beverages like lemonade, etc.
Cacao nibs are rich in antioxidants and monounsaturated fats. An ounce of it contains 12g of healthy fats. Apart from it, it has saturated fat and magnesium. You can add it to smoothies, yogurt, cereal, or use it as an ingredient in trail mix.
These are some of the plant-based food that are good sources of healthy fats, and including them in your plant-based diet helps to improve overall health.