Unsaturated Fats
Why it Matters?
India is facing a growing obesity crisis, prompting the Union Health Ministry to introduce educational boards in public spaces about sugar and fat content in everyday foods.
What You Should Know?
Unsaturated fats remain liquid at room temperature and are considered “good fats”.
They help improve cholesterol, reduce inflammation, stabilize heart rhythms, and promote overall cardiovascular health.
Types of Unsaturated Fats:
Monounsaturated fats (MUFA): Found in olive oil, peanut oil, canola oil, avocados, almonds, hazelnuts, pecans, pumpkin & sesame seeds.
Polyunsaturated fats (PUFA): Found in sunflower, corn, soybean, flaxseed oils, walnuts, flax seeds, fish, and canola oil.
The Indian Council of Medical Research’s (ICMR) recommends using a mix of 2–3 edible oils rich in MUFA and PUFA for optimal fat intake.
Repeated use of the same oil for deep frying breaks down healthy MUFA/PUFA into harmful compounds, increasing the risk of cancer and cardiovascular diseases.
Omega-3 fats are essential polyunsaturated fats that must be obtained from diet, with rich sources including fish, flax seeds, walnuts, and canola/soybean oil.
Higher blood omega-3 levels are linked to reduced risk of premature death, especially in older adults.