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Get Healthy Fats On A Plant-based Diet

Are you someone who wants healthy fats but is confused and curious to know what type of plant-based foods are the best to gain healthy fats? Fats are known for all the wrong reasons and are the primary cause of major diseases like obesity and other heart-related ailments. 

In this blog, we shall look at what healthy fats are, what is plant-based meat health, and some of the best plant-based diet foods you can consume to get healthy fats.

Healthy Fats V/s Unhealthy Fats

Dietary fats primarily come in three varieties:

Unsaturated fats

The term "healthy" or "excellent fats" is frequently used to describe unsaturated fats. In addition to promoting weight loss, they reduce bad cholesterol and enhance digestive and heart health.

Saturated fats

Unhealthy or "bad" fats include saturated fat. It can increase the risk of cardiovascular illnesses and elevate harmful cholesterol levels.

Trans fats

These fats are found naturally in dairy foods and meats, but they are also included in vegetable oils that have undergone hydrogenation. Therefore it is advisable to avoid trans fats, as they are linked to an increased risk of heart attack, stroke, obesity, and type 2 diabetes and increase not only bad cholesterol levels but also lower good cholesterol levels in the body.

Plant-Based Meat Health: What is it?

People sometimes refer to foods that resemble meat but are actually composed of components from plants. These vegetarian-friendly products represent a variety of meat and fish alternatives that are delightfully tasty and have a wonderful texture. Many people are not familiar with plant-based meat’s nutritional value. You need to know that these foods are dense in nutrients like antioxidants, minerals, and vitamins.

There are different plant-based meat production processes. Most Of them involve using moisture extrusion technology, which has a significant role in developing the excellent texture that most plant-based meat products have.

Healthy Fats In A Plant-based Diet

Despite having some saturated fat, plant-based meats and other products are often far lower in saturated fat than animal meat. Apart from having some fibre, plant-based meats often have an equal amount of protein, similar to meat from animals.

What Ingredients Do Plant-based Meats Contain?

Plant-based meats are gaining in popularity worldwide since they are an excellent alternative for people who want to abstain from animal meat. The best part is that you can easily create a variety of recipes using these products since they are delightfully tasty and nutritious. Legumes, soybeans or lentils, quinoa, vegetable proteins like peas, coconut oil, and essential wheat gluten are frequently used in plant-based meats.

Best Plant-based Diet Foods For Healthy Fats

Cheese, butter, beef, and the model of healthy fats—fatty fish—come to mind when we think about fats. You may be concerned about getting adequate fats from a plant-based diet if you intend to give up meat. To guide you, below are some of the best plant-based foods to get healthy fats.

1. Avocados

Avocados have monounsaturated and polyunsaturated fats. However, the monounsaturated fat content is substantially higher. In addition, avocados' monounsaturated fats have been proven to reduce cholesterol and even improve blood sugar control.

2. Flaxseeds

Flaxseeds come with a lot of good fats. They are among the plants that have the most alpha-linolenic acid. The fat in flaxseeds has anti-inflammatory properties, lowers the risk of cancer, and aids in lowering the incidence of cardiovascular disease.

3. Chia Seeds

The nutritional superpower for good fats is the chia seed. In two tablespoons of seeds, they offer 8.6 g of total fat, 6.5 g of which is polyunsaturated. Cardiovascular diseases can be avoided by eating polyunsaturated fats.

4. Walnuts

The ideal source of good fat for the body is walnuts. Walnuts have high-fat content and are super beneficial to the human brain. Due to the high omega-3 concentration in walnuts, they have potent anti-inflammatory qualities. Polyunsaturated fatty acids found in walnuts are beneficial for lowering cytokines in the body, which encourage inflammatory processes.

5. Coconuts

Saturated fats are prevalent in coconut and coconut oil. However, they contain medium-chain triglycerides, which the liver can easily break down and convert into energy or ketones, in contrast to other types of saturated fat.

6. Extra Virgin Olive Oil ( EVOO)

Oleic acid, a monounsaturated fat, is particularly abundant in olive oil. When routinely consumed, this particular monounsaturated fat has anti-cancer properties. Additionally, EVOO contains potent anti-inflammatory effects that assist in decreasing systemic inflammation in the body.


A person's diet can be both healthy and good for the planet. Choosing plant-based foods, locally grown and seasonal produce, and reducing animal consumption can positively impact both personal health and the environment. Plant-based meat products are an excellent alternative to try.

Therefore, it is crucial to be mindful of the environmental impact of food choices and consider the sustainability of different options. By making informed and conscious decisions about what we eat, we can support our’s and the planet's health.


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