For years we’ve been told that eating fat will add inches to our waistline, raise cholesterol and cause a slew of health problems.
But it turns out fats can be your friend if you choose them wisely. While the “bad ones” can wreck your diet and increase your risk of certain diseases, good fats (the mono and poly-unsaturated kind) can protect your brain and heart.
In fact, your body needs healthy fats such as omega-3s to function. Of your total daily calories, 25 to 30% should come from good fats, since they help you absorb vitamins A, D and E; improve mood; boost energy; are vital for your nervous system and even help control weight. Fulfill your daily intake with items such as:
• Olives and olive oils
Olives are small fruit that grows on olive trees. They belong to a group of fruit called drupes or stone fruits. They are related to mangoes, cherries, peaches, almonds and pistachios. Olives are very high in vitamin E and other antioxidants. Studies show that they are good for the heart, and may protect against osteoporosis and cancer. One tablespoon of olive oil contains 8g of good fat.
•Avocados
The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat. One-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient dense food choice.
• Nuts (if you are not allergic)
Almonds, peanuts, hazelnuts, and cashews among others are indeed delicious, but get a bad rap by calorie counters. However, eating several small servings of nuts each week may significantly lower your risk of heart attack or stroke, according to a study from Harvard T.H. Chan School of Public Health. In one of the largest studies to date about the health benefits of nuts, researchers analyzed data from more than 210,000 health professionals over as many as 32 years. They found that, compared with those who never or almost never ate nuts, people who ate one ounce of nuts five or more times per week had a 14% lower risk of cardiovascular disease and a 20% lower risk of coronary heart disease during the study period.
• Fatty Fish
Salmon, tuna, mackerel, sardines etc., fish oil, soymilk and tofu are all good choices. Fatty fish is also a good source of vitamin D, protein, some B vitamins and selenium.
