The human diet should include no more than 30% fats, and 2/3 of them should be vegetable.
What vegetable fats are useful
The healthiest are unsaturated fats. They are beneficial in lowering cholesterol levels in the blood. Unsaturated fats are not stored in the body, but are used as a source of energy needed for physical and mental activity.
A 2019 study published in the journal Current Developments in Nutrition found that this plant-based source of fats and carbohydrates can reduce inflammation in the body, which can help promote weight loss.
Where to get healthy vegetable fats
The main sources of unsaturated fats are vegetable oil, nuts, seeds, dark chocolate and avocados.
Vegetable fats: avocados, olives, pine nuts, pumpkin seeds, chia seeds, almonds, pistachios, walnuts, Brazil nuts, pecans, flax, cashews, sesame, tahini, oils: olive, pumpkin, coconut, hemp, avocado, flaxseed.
