5 Natural Sources of Good Fat That You Must Add to Your Daily Diet
Image Credit: Avocado (Picture Courtesy: Pixabay)

Not all kinds of fats are the devil. There are good fats too that are essential for our body’s optimum function. They help in the absorption of certain nutrients, hormonal functions, and improving memory. That is why it is significant to add healthful fats including monounsaturated and polyunsaturated fats to your daily diet. They contain omega-3 and omega-6 fatty acids. Here we tell you about a few excellent natural sources of these fats. 


Avocado contains a high level of monounsaturated fatty acid called oleic acid that acts as an anti-inflammatory agent. It reduces blood pressure, promotes fat burning, promotes brain function, fights infection, and promotes skin repair. Oleic acid also plays a significant role in the prevention of cancer. According to a study published in the journal Disease Markers, avocado oil protects you from diabetes and heart diseases too. 


Flaxseeds are packed with omega-3 fatty acids and fiber too. Having flaxseeds daily can help in weight loss. It assists in cholesterol reduction by promoting the feeling of fullness that prevents you from eating too much. Flaxseeds also contain a type of plant compound called lignans that are known to have strong antioxidant and estrogen effects. Daily consumption of dietary lignans can reduce your likelihood of suffering from cardiovascular diseases.


Being rich in protein, healthy fat, antioxidants, phytosterols, and essential vitamins and minerals, nuts can potentially prevent type 2 diabetes and cardiovascular diseases. Nuts help in effective weight loss too, says research published in the European Journal of Nutrition. 

Black Olives

Black olives are a part of the Mediterranean diet and are rich in monounsaturated fats and fiber. They are packed with a compound called oleuropein that has been scientifically proven to prevent diabetes. It actually helps in the secretion of insulin, a hormone that controls levels of sugar in your blood. 

Chia Seeds

Chia seeds are an excellent source of omega-3 fatty acids that are known to relieve symptoms of rheumatoid arthritis and reduce levels of triglycerides in your blood. This is what National Center for Complementary and Integrative Health states. People with complaints of high blood pressure should eat chia seeds daily as these can lower the pressure.