What are the healthy fats?

Many of us are confused about which are healthy fats and which are unhealthy fats because of all the conflicting advice out there on healthy eating. It is Essential to gain the right knowledge as your body require Fats for cell growth and regeneration.

In this article, you’ll learn all about the benefits of healthy fats and how to incorporate them into your diet. You’ll also gain insight into why it is important to choose the right type of fats for your health.

Ready to Feel Fabulous? Uncover the Benefits of Healthy Fats!

Explore low plant-based fats to learn what you need to know to make healthy eating choices. With this information in hand, you can confidently indulge in the right fats for a balanced and healthy diet.

If you want to maximize your health and well-being, it’s time to let misconceptions go and embrace healthy fats. But how do you know which fats are healthy and which ones aren’t? We are here to help you with this. In this blog post, we’ll explore the world of healthy fats and how you can incorporate them into your diet.

Get ready to take control of your health by making smarter food choices. Up to 30% of stroke and heart attack risk can be reduced by eating healthy fats in your diet. So, let’s get started and learn how to identify the best fats to keep your body healthy and thriving!

What are Healthy Fats?

Healthy fats are an essential part of a balanced diet that can provide numerous health benefits. Knowing which fats are healthy and which ones you should be avoiding is key to making sure you get the most out of your meals.

Did you know there are some fats that you should be incorporating into your everyday diet? It’s true!

The two types of healthy fats are Monounsaturated fat and polyunsaturated fats. They can help to maintain healthy cholesterol levels. Cholesterol is a fatty substance in your blood.

  • Monounsaturated fats: Monounsaturated fats are fats that have one double bond in their molecular structure. They are typically liquid at room temperature and become more solid when refrigerated. Ex:- Olive oil, Canona Oil, Peanut Oil etc.
  • Polyunsaturated fats: Polyunsaturated fats have multiple double bonds in their molecular structure. They are also liquid at room temperature and can become solid when refrigerated. Ex:- Soyabean Oil, Sunflower Oil, Corn Oil etc.

Fortunately, incorporating healthy fats into your diet doesn’t have to be difficult — it just takes a little bit of knowledge and planning.

Benefits of Healthy Fats

  • Provide your body with essential nutrients,
  • Support optimal brain functioning,
  • Protect against cardiovascular disease
  • Protect against chronic health issues.
  • Weight Loss and Management
  • Pain Management and Inflammation
  • Improved Heart Health

Food Sources of Healthy Fats

  • Avocado,
  • Vegetable oils (such as olive oil, sunflower oil, and canola oil)
  • Seeds
  • Nuts and
  • Coconut

Eating the right amount of good fats is essential to living a healthy lifestyle. With the right knowledge of what maes up healthy fats and how to apply them to your diet, you can be sure that you’re getting the right balance of fats for your body.

What are Unhealthy Fats?

The two types of unhealthy fats are Saturated fat and trans fats.

Saturated and trans fats are bad for your health. Your daily calories should not include more than 7% of saturated fats as it is bad for your health.

Some foods that contain unhealthy Fats are

  • Whole milk
  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Fried foods such as french fries fried chicken, chicken nuggets, and breaded fish)
  • Pastries.

So, it is a wise idea to avoid such foods or eat them at a minimal rate.

Guide to Incorporate Healthy Fats into Your Daily Life

It can be difficult to know what is truly healthy and what is not. It turns out that including certain fats in our diets is essential to our health. Learn more about the best healthy fats and how they fit into your diet.

Eating healthy can be challenging, especially when it comes to incorporating healthy fats into your diet. It’s easy to reach for the unhealthy options, however, incorporating good fats can have a positive impact on your overall health and well-being.

Now that you have a better understanding of the different types of fats and how to incorporate them into your diet, it’s time for some recipes.

So head to the store, try out a few new recipes, and get ready to reap the benefits of a healthy and balanced diet.

Here are some for you.

Download a FREE PDF version of Healthy Food Recipes and Buyers Guide

Below are 2 Avocado recipes that are easy to make

1. Avocado salad Recipe


1 tomato

1 small onion

2 avocados

2 tbsp extra virgin olive oil

1 tbsp lemon juice

½ cup cilantro chopped

1 pinch of black pepper

Salt as per taste


Take a large bowl. Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped cilantro into it. Drizzle with 2 Tbsp olive oil and 2 tbsp lemon juice. Mix gently. Just before serving toss with 1 tsp sea salt and a pinch of black pepper and your healthy avocado salad is ready to go.

Other ways to include Avocado are Avocado fries, Avocado banana bread, Avocado and tomato sandwiches, and Avocado smoothies.

2. Avocado fries Recipe:-

Baked Crispy Avocado Fries


3/4 cup of bread crumbs

1/2 cup of almond meal/flour

1 avocado sliced or thick stripped (not too hard or soft)

1 tbsp extra virgin olive oil spray

2 tbsp nonfat milk

1 tbsp organic ketchup


Make a thick paste of almond flour. Dip avocado slices in the almond flour paste and then dip them in milk. The extra crunch comes with double dipping. Starting with flour and then milk and again with flour and then milk. Coat with Breadcrumbs. Finally, spray some olive oil and flip halfway bake it for 15 min till it turns out a natural golden brown color. Your crunch taste crispy avocado fries are ready to enjoy. Enjoy with tomato ketchup.


In conclusion, healthy fats are essential for a balanced diet and overall health. They may contain higher calories than other foods, but when consumed in moderation, good fats are an important part of a healthy lifestyle. Eating healthy fats in place of unhealthy fats can reduce your risk of chronic diseases, improve your metabolism, and even boost your energy levels. Healthy fats can improve your overall health, so it’s important to be mindful of the type and amount of fat you consume. A famous quote by Hippocrates states, “Let food be thy medicine and medicine be thy food.” So, let’s embrace the power of healthy fats and make sure that our plates and our lives are filled with nourishment and vitality.

Eating healthy fats can reduce inflammation, boost brain power, and help protect the heart. While certain fats, like trans fats, should be avoided, they can also be found in many processed foods, so it’s important to read nutrition labels and be mindful of what you’re consuming.

They provide essential nutrients, aid in weight loss, and are key for cardiovascular health. Unfortunately, not all fats are created equal— processed fats offer no nutritional value and should be avoided. Instead, opt for healthy fats like olive oil, avocados, and nuts.

To benefit from healthy fats, remember to consume them in moderation and in their natural state.

Now that you know more about healthy fats, challenge yourself to incorporate them into your meals! Share your success stories in the comments below and join the conversation. If you have any questions about healthy fats or your diet in general, feel free to ask your healthcare provider. Or you can also try experimenting with different sources of healthy fats in your diet and see how they make you feel.

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2 thoughts on “What are the healthy fats?”

  1. Hi Manisha,
    I recently stumbled upon your article about healthy fats and found it extremely informative and well-structured. The way you broke down the types of healthy fats and their sources is really helpful, especially for someone trying to make healthier dietary choices. However, I’m curious about how to balance these healthy fats with other nutritional needs, especially for those on a calorie-restricted diet. Is there a recommended daily intake or ratio of these fats that one should aim for to maintain a balanced diet without overdoing it?
    Thank you for your work and for sharing such valuable insights!

    Best regards


    • Hi Makhsud,

      Glad that you liked the post and found it helpful.  If you are on a calorie-restricted diet, you can include Chia seeds and Flax seeds in your diet as they have very less calories. Also, Coconut oil is the lowest calorie oil to cook with, providing a little less than 117 calories per tablespoon. 


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