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Here are 5 ways by which you can smartly add healthy fat in our diet and avoid bad fats .

Quantity : As a general rule our daily requirement of fat per day is about 40-50 mg. If the consumption goes beyond this level ,we start to accumulate excess fat around our waist and around our organs.In this daily recommended allowance (RDA) 70-80% comes from our cooking oil,and the rest come from other food products like milk,eggs,meat and nuts. As per this calculation ,a person's RDA per month would be around 500-700 ml of oil .The rest will come from foods.
Type of oil: It also matters whether your oil is healthy or not. There are 3 types of fats Saturated which is partly healthy and partly unhealthy( coconut oil,ghee,meat)
Unsaturated fats Totally healthy(Groundnut oil,Mustard oil, Sunflower,rice bran oils)
Trans Fats Very unhealthy(vanaspathi)
A good choice will be to use 1 litre of groundnut oil, 1 litre of gingely oil,and half a litre of ghee/coconut oil for a family of 4,per month
Process : There is refined oil and unrefined oil. Always use unrefined oils(groundnut oil,mustard oil) for maximum benefits. Refined oils undergo 5 stage filtration rendering them useless. The only benefit will be that they can be used for frying, although it is worth mentioning that frying is always bad for health.Always use oils with a higher smoking point (like sunflower ,rice bran or refined groundnut oils,so that they don't become trans fats on high heat.
Foods:Avoid snacking on packed foods.Choose nuts instead. If you are frequenting non veg foods,limit red meat and take fish.If you like full fat milk, reduce intake to 250 ml per day

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