Foods High In Healthy Fats

Foods High In Healthy Fats

Most nutrition professionals will agree that it is healthy to eat some fat as part of a balanced diet. While saturated fat and trans fat can raise cholesterol and pose other health risks, there are types of fat that can be good for you and that can help reduce cholesterol and prevent heart disease.
Olive oil
Most types of olive oil pack approximately 120 calories and 14 grams of fat per tablespoon. The same amount of olive oil to give 11 grams of monounsaturated fat, which has been shown to lower LDL cholesterol, along with antioxidants that prevent cardiovascular diseases and improve overall health. Try roasting vegetables or toss your next salad with a dash of olive oil.
walnuts
If you need a snack to help you go through an afternoon slump, replace chips, pretzels or cookies with heart-healthy walnuts. Although the pack over 150 calories per ounce, walnuts are nutrient-dense with both monounsaturated and polyunsaturated fats, also known as omega-3 fatty acids. Just one serving contains over 90 percent of the daily value of omega-3s. Walnut has been shown to lower cholesterol and prevent cardiovascular disease.
avocado
Not only is avocado delicious, they also contain a high level of beta-sitosterol, a substance that can lower blood pressure and cholesterol. According to WebMD, the beta-sitosterol shown to reduce cholesterol in 16 human studies. The monounsaturated fats in avocados also helps to reduce cholesterol and prevent heart disease. The average 5 oz. avocado has about 20 grams of monounsaturated fat.
Salmon
Salmon is more than just a fish in the ocean. Salmon is not only modest in calories and high in protein, but it is rich in monounsaturated and polyunsaturated fatty acids, with about 5 grams per 4-oz. serving. These healthy fats are important for many bodily functions and have anti-inflammatory properties. To incorporate more salmon into your diet, replace it for red meat one night a week and add it to sandwiches, salads or pasta.

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