Eating fat is good for body and mind!
eating fat is good for body and mind!
good fat can not only promote the health of the heart, but also promote the body to better absorb nutrition, so that we are more healthy!
avocado
eat it with a sandwich, or use it as avocado salad dressing. Delicious avocado is good for your heart and can also contribute to the symptoms of osteoarthritis, thanks to its healthy fat. Are there any other benefits of
? When you eat avocado with other foods, it can help your body absorb the nutrition of these foods better. Half a medium avocado provides about 115-160 calories.
olive oil
whether you are cooking or making salad, you can try olive oil. It’s high in good fat. However, remember: it mainly depends on how much fat you eat, how much good fat. As a result, the oil used in cooking should be less than that required by the formula. Or use an olive oil spray. In baking, you can use applesauce instead of half the oil to reduce some fat and calories.
vegetable
dark green vegetables such as spinach, kale and sprouts all offer some & omega- 3 fatty acids. Because our bodies can’t produce these good fats, you have to get 2-3 cups of vegetables a day from food. Include fish in your diet, too, because fish has a different omega- Fatty acids are what you need. Plants only provide what fish provide & omega- A small fraction of fatty acids.
beans
anyway, adding beans to your diet can help your physical and mental health. Beans contain & omega- 3 fatty acids, help to feel good.
seeds
small pumpkin seeds, sunflower seeds, sesame seeds have great effect. Their & quot; Good & quot; Fat can lower cholesterol. In general, fats from plants are healthier than those from livestock products& ldquo; Bad & quot; Fatty food is like fat meat, whole fat dairy products, packaged food and so on. Check the food labels to see how much and what type of fat you can get. Limit saturated fat and avoid trans fat.
ω- 3. Fatty acid fortified foods
many foods have been added Omega- 3 fatty acids to make them healthier. For example, you can find rich & omega- 3 fatty acids in milk and eggs, bread, etc. It can be confirmed by checking the product label. In addition, compared with simple supplement, you may strengthen & omega- 3 fatty acids in foods get more benefits.
eggs
eggs are an important source of cheap protein. A large egg with less than 5 grams of fat is the healthiest fat. Some eggs are even rich in extra omega- 3 fatty acids. Ask yourself one egg a day to keep healthy.
fish
, such as salmon, mackerel, herring, sardine, salmon lake and long fin tuna, are all naturally rich fish. &omega – – 3. A good source of fatty acids. These & lt; Good & quot; Fat helps keep your heart healthy. Especially as they get older, they can also help keep the brain sharp. The American Heart Association recommends eating two servings of this fatty fish a week. One is 3 ounces, about a deck of cards. You can try barbecue or boiled.
ground flaxseed
as part of a healthy diet, healthy fats can make your skin look good, smooth and young. Eat a spoonful of ground flaxseed in your salad or cereal. Eat good fat. They can replenish fiber and help relieve inflammation.
nuts
from hazelnuts to pecans, all nuts are good for your heart. Walnuts, in particular, provide heart healthy fat. But don’t overdo it. Although this fat is healthy, it doesn’t mean you can eat it to your heart’s content. One serving is an ounce. It’s about 14 walnuts, or 24 almonds, or 35 peanuts, or 18 cashews, or 15 pecans.