Sources of Unsaturated Fats:

What are fats?

Fats are the constituent of our diet. It constitutes two types of fatty acid: saturated and unsaturated fatty acids. The saturated fats are also being called as bad cholesterol responsible for rise in the levels of low density lipoprotein (LDL). an increased level of LDL in the blood may increase the risk of heart diseases. Unsaturated fats are good cholesterol, are beneficial fat as they improve blood cholesterol levels, stabilize rhythmic heart contractions, ease inflammation and many more. Unsaturated fats are healthier than saturated fats.

Ayurveda and fats:

Ayurveda agrees with the fact that fats are essential for physical and psychological health. Fat word in the Ayurveda is referred to as “Meda dhatu”. It tends to perform various vital functions like lubricating the channels all over the body to maintain smooth functioning and preserve energy. Meda dhatu perform various important functions inside the body such as:

• स्नेहन (lubrication): maintains softness, hydration and oil balance in the body
• स्वेदन (sweating): controls sweat formation and hence maintains the body temperature
• दृढत्वम् (Stability): provides strength to the body and protects from excess hot and cold
• अस्थिपुष्टि (nourishment of bone tissue) 
• Proper formation of meda dhatu is responsible for the good shape of the body. And excess formed meda dhatu leads to obesity.

“वर्णस्वरनेत्रकेशलोमनखदन्तौष्ठमूत्रपुरीषेषु विशेषतः स्नेहो मेदःसाराणाम्|

सा सारता वित्तैश्वर्यसुखोपभोगप्रदानान्यार्जवं सुकुमारोपचारतां चा चष्टे॥”(Char. Samh.)

Above quoted words by acharya Charka mentioned the best quality meda dhatu has shows significant features in the person specifically in wetness and softness in complexion, voice, eyes, nail, hair, teeth, lips, feces and urine. The person rich in meda dhatu indicates wealth (vitt), power (aishwarya), happiness (sukh), enjoyment (upbhog), charity (pradan), simplicity (arjav), dealing things with delicacy (sukurmarta).

Why are unsaturated fats good?

Unsaturated fats are considered to be good fat because they tend to reduce bad cholesterol (LDL) thus lowering the risk of heart disease.Some fats like linolenic acids  are called essential fatty acids because these are not produced inside the body and have to be taken from outside. These are essential for brain development, inflammation, blood clotting etc.

Keynote:

• Fats are responsible for the absorption of  certains vitamins like vitamin A, D, E And K
• 1 gram of fat contains 9 calories which is double the amount of calories in protein and carbohydrates.
• Saturated fats play an important role in heart disease, it should be reduced.

Unsaturated Fats are of two types:

Unsaturated fats are chemical structures that are liquid or soft at room temperature Unsaturated fats are of two types monounsaturated and polyunsaturated  fats. Polyunsaturated fats are further divided into Omega-3 fatty acids and Omega-6 fatty acids. Omega-3 fatty acids are the polyunsaturated fats that help in reducing inflammation in the body and produce substances that maintain the blood flow whereas omega-6 fatty acids produce precursors of inflammatory response. Both Omega-3 and Omega-6 are beneficial health supplements that are not produced by the body and have to be taken from outside sources.

Monounsaturated fats

Sources: 

• Olive oil
• Avocado oil
• Peanut oil
• Canola oil
• Most nuts

Benefits:

• Improves blood cholesterol levels
• Lowers the risk of cardiovascular disease and stroke
• Extra virgin olive oil is good in reducing inflammation and high blood pressure

Polyunsaturated fats: Omega-3 fats 

Sources:

• Fish like salmon, sardines, trout
• Sea food
• Walnuts
• Legumes like kidney beans, soyabean
• Tofu
• Linseeds (flax seed)
• Meat feeding on grass
• eggs

Benefits: 

• Reduces the risk of heart diseases
• Reduces the risk of type 2 diabetes
• Beneficial in condition of rheumatoid arthritis
• Prevents arrhythmias (abnormal rhythm of heart)

Polyunsaturated fats: Omega-6 fats

Sources:

• Sunflower seeds or oil
• Sesame seeds or oil
• Corn oil
• Soybean oil
• Rice bran oil

Benefits: 

• Best substituent for saturated fats to lower down the risk of heart disease
• Improves blood cholesterol levels