Choosing Healthy Fat

Since fat’s reputation has been tarnished, people have avoided it in their diets. Despite growing awareness of low-fat products and ongoing efforts, the world is becoming fatter and thicker, with approximately one-third of the population overweight or obese. Furthermore, the global prevalence of obesity has more than doubled in more than 70 countries. One of the overlooked points is they tend to go for extremeness by cutting down all fats instead of choosing the healthy fat. Consuming fat can be heart-healthy if you choose the right one!

Here are few tips on how to consume fat healthily.

  1. Avoid trans fat

Fried food is typically high in trans fat, especially when cooked using the deep-fried method. Air-frying, sautéing, and pan-frying are all healthier frying methods. Aside from that, carefully read the food label and select foods with zero trans fat labels. When shopping for groceries, keep in mind that processed foods often contain a significant amount of trans fat.

  1. Go for high PUFA foods, especially those high in omega 3

Polyunsaturated Fatty Acids (PUFA) can highly be found in plant oils, nuts and seeds. Sacha Inchi oil is among the plant oils that have a high percentage of omega 3. Consumption of PUFA is associated with the reduction of bad cholesterol. In addition, high PUFA oil is associated with an increment of good cholesterol.

  1. Cut down fatty meat and shift to lean meat

Animal fats generally are high in saturated fat. Choosing lean meat helps you reduce not only your calorie intake but also your saturated fat intake. In addition to its high protein content, it is also a good source of niacin, iron and vitamin B12.

  1. Go green

Fruits and vegetables are generally low in saturated (bad) and high in unsaturated fat (good). In addition, they are packed with fibers and other phytonutrients such as vitamins and minerals. Consuming a healthy amount of greens can help to protect against and reduce the risk of developing chronic diseases.

Instead of completely giving up the fat, try to aim for the good one!


Collaborators, T. G. 2015 O. (2017). Health Effects of Overweight and Obesity in 195 Countries over 25 Years. Https://Doi.Org/10.1056/NEJMoa1614362, 377(1), 13–27.