Top 5 sources of healthy fats you must include in your diet

Believe it or not, fats are the most defamed nutrient, especially amongst the weight-loss club. Yes, fats can result in weight gain if not consumed in moderation; however, they play a key role in regulating overall health. From providing lubrication to joints to managing healthy cholesterol levels – fats play a key role in helping you live a healthy life. A small portion of healthy fats is a vital part of a balanced diet. Furthermore, they play a key role in absorbing vitamin A, D, and E that strengthen sight and bones and offer health benefits.
With that said, take a look at the top 5 sources of healthy fats that must be a part of your diet.

Desi ghee: Indian food – be it dal or paranthas, desserts, or winter delight Sarson ka saag – is incomplete without a touch of desi ghee. A spoonful of desi ghee made from cow’s milk is packed with protein, omega-3 fatty acids, and vitamin A that collectively offer health and beauty benefits. A good source of energy, desi ghee also helps maintain intestinal health, boost energy, and lower glycemic index when applied in small quantities on flatbread. And while many may feel it is not compatible with the diet of heart patients, experts say that in regulated quantities, desi ghee can lower bad cholesterol and raise good cholesterol levels.

Coconut oil: One of the richest sources of saturated fats, coconut oil is linked to a lower risk of heart disease and promotes overall wellbeing. One of the best foods for the keto diet, coconut oil can be used to cook and suppress hunger pangs and boost metabolism. Furthermore, studies show that the medium-chain fatty acids in coconut oil can be helpful for Alzheimer’s patients and may also promote weight loss.

Avocado: Yes, even avocados are sources of healthy fats. A 201-gram avocado has 29 grams of monounsaturated fats that are linked to an array of health benefits. The anti-inflammatory properties protect against heart diseases and diabetes. And the fiber content is linked to better digestive health.

Beans: Kidney beans or soybeans – this ground is famed for its protein and carbohydrate content. Furthermore, they are also rich in omega-3 fatty acids, which play a key role in maintaining physical and mental well-being. Beans are a great source of fiber. That's important because most Americans don't get the recommended 25 to 38 grams each day. Fiber helps keep you regular and protects against heart disease, high cholesterol, high blood pressure, and digestive illness. Navy beans have about 19 grams of fiber per cup. Add some smoked turkey, kale, onions, and carrots for a hearty soup.

Dark chocolate: Dark chocolates are gradually becoming a favorite dessert for all, a sugar-free dessert. While dark chocolates are high in fat content and calories, the good news is that it is all healthy fat coupled with fiber, manganese, iron, and antioxidants. Collectively, a small portion of dark chocolate is linked to a lower risk of heart diseases, improved brain function, and skin benefits.