Good Fat Foods Available in India
Discover healthy fat-rich foods available in India, including nuts, seeds, ghee, avocados, and cold-pressed oils. Learn how good fats support heart and brain health.
Eating fats doesn’t always mean gaining weight or harming your health. In fact, your body needs healthy fats to function properly. These "good fats" help with brain function, hormone production, and even keeping your heart healthy. If you’re confused about which fats are good and where to find them in Indian foods, this guide is for you!
What Are Good Fats?
Good fats, also known as unsaturated fats, are essential for your body. They come in two main types:
1. Monounsaturated Fats (MUFAs) – Help reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
2. Polyunsaturated Fats (PUFAs) – Include omega-3 and omega-6 fatty acids, which are crucial for brain and heart health.
Unlike unhealthy trans fats and excessive saturated fats (found in fried and processed foods), good fats support overall well-being.
Consult Top Nutritionist
Top Good Fat Foods in India
India has a variety of delicious and easily available foods rich in healthy fats. Here are some of the best options:
1. Nuts & Seeds
Following are few examples of nuts and seeds that are good fat foods in India,
- Almonds (Badam) – Packed with MUFAs, vitamin E, and fiber. A handful a day keeps your heart healthy.
- Walnuts (Akhrot) – One of the best plant-based sources of omega-3 fatty acids.
- Flaxseeds (Alsi) – High in omega-3s; great for vegetarians. Sprinkle on yogurt or smoothies.
- Chia Seeds – Rich in omega-3s and fiber; helps in digestion and heart health.
- Pumpkin Seeds (Kaddu ke beej) – Loaded with magnesium and healthy fats.
Tip: Soak nuts overnight for better digestion.
2. Cooking Oils
Here are a few examples of cooking oils that contain good fat,
- Mustard Oil (Sarson ka tel) – Contains both MUFAs and PUFAs; common in North Indian cooking.
- Olive Oil (Jaitun ka tel) – Best for salads and light cooking; rich in MUFAs.
- Coconut Oil (Nariyal ka tel) – Though high in saturated fat, it has medium-chain triglycerides (MCTs) that boost metabolism.
- Sesame Oil (Til ka tel) – Contains antioxidants and healthy fats; used in South Indian and Asian cuisines.
- Tip: Avoid reusing oils multiple times to prevent trans fat formation.
3. Dairy & Plant-Based Alternatives
Following are a few dairy and plant based alternatives,
- Ghee (Clarified Butter) – In moderation, ghee provides healthy fats and fat-soluble vitamins (A, D, E, K).
- Full-Fat Yogurt (Dahi) – Contains probiotics and healthy fats; opt for homemade or organic versions.
- Paneer (Cottage Cheese) – A good source of protein and fats; choose low-fat if managing weight.
- Avocado (Makhanphal) – Though not native, it’s becoming popular for its high MUFA content.
- Tip: Fermented dairy like curd improves gut health.
4. Fatty Fish (For Non-Vegetarians)
Below are a few examples of fatty fish that can be consumed by non-vegetarians.
- Salmon (Rawas) – One of the best sources of omega-3 fatty acids.
- Mackerel (Bangda) – Affordable and rich in healthy fats.
- Sardines (Pedvey) – High in omega-3s and calcium (if eaten with bones).
- Tip: Grill or steam fish instead of deep-frying.
5. Other Indian Superfoods
Here are a few examples of Indian superfoods,
- Peanuts (Moongphali) – A budget-friendly source of MUFAs; great as roasted snacks or peanut butter.
- Dark Chocolate (70%+ Cocoa) – Contains healthy fats and antioxidants; eat in moderation.
- Soybeans & Tofu – Plant-based protein with healthy fats; great for vegetarians.
How to Include Good Fats in Your Diet?
Below are few ways to include good fats in your diet,
- Breakfast: Add chia seeds or flaxseeds to smoothies or oatmeal.
- Lunch/Dinner: Cook with mustard or olive oil; include fatty fish or paneer.
- Snacks: Munch on a handful of nuts or peanut butter with whole-grain toast.
- Dessert: Dark chocolate (in small amounts) satisfies sweet cravings healthily.
Who Should Be Careful with Fats?
While good fats are beneficial, people with:
- High cholesterol should limit saturated fats (butter, red meat).
- Heart conditions should avoid trans fats (packaged snacks, fried foods).
- Weight concerns should control portion sizes.
If you need personalized dietary advice, consider consulting a nutritionist. You can easily book a consultation through Apollo 24|7 for expert guidance.
Conclusion
Good fats are essential for energy, brain function, and heart health. By choosing the right sources like nuts, seeds, healthy oils, and fish you can enjoy delicious food while staying healthy.
Consult Top Nutritionist
Consult Top Nutritionist
Neelanjana J
clinical nutrition
3 Years • Bsc., Msc. Nutrition and Dietetics.
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs. Padmaja Mandali
clinical nutrition
13 Years • MSc - Clinical Nutrition and Dietetics, PGDND, Certificate in Food and Nutrition (CFN) from IGNOU and Certificate in Nutrition And Lifestyle in Pregnancy. from Ludwing- Maximillians- Universitat Munchen (LMU) and offered through Coursera
Hyderabad
Apollo Clinic, Nizmapet, Hyderabad
Consult Top Nutritionist
Neelanjana J
clinical nutrition
3 Years • Bsc., Msc. Nutrition and Dietetics.
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs. Padmaja Mandali
clinical nutrition
13 Years • MSc - Clinical Nutrition and Dietetics, PGDND, Certificate in Food and Nutrition (CFN) from IGNOU and Certificate in Nutrition And Lifestyle in Pregnancy. from Ludwing- Maximillians- Universitat Munchen (LMU) and offered through Coursera
Hyderabad
Apollo Clinic, Nizmapet, Hyderabad
