For years, nutritionists have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. “Good” fats are essential for vitamin absorption, proper nerve activity, immune system function and healthy cells. Foods generally contain a mixture of fats, but selecting foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids) instead of trans fats helps lower your risk of many diseases.
A nice ripe avocado is delicious in a sandwich and even doubly so as guacamole. Thanks to the healthy fats in avocado they’re beneficial to your heart and possibly help relieve symptoms of osteoarthritis.
As an added bonus, when you have avocado while eating other foods, it assists your body to more efficiently absorb their nutrients. One serving would be half a medium sized avocado and contains from 115 to 160 calories.
2. Fatty Fish
Fish that are naturally fatty like albacore tuna, herring, lake trout, mackerel, salmon and sardines contain high levels of omega-3 fatty acids. These types of fats are considered “good” as they contribute to a healthy heart. There are also indications that they may help the brain stay sharp, especially when aging. According to the American Heart Association people should eat two portions of fatty fish per week. A portion would be the equivalent of 3 ounces which is approximately the size of a deck of playing cards. It’s best not to cook fish with fat but to have it grilled, poached or baked.
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Seeds may be tiny but they can be very good for you. Pumpkin seeds, sesame seeds and sunflower seeds contain the “good” kind of fats, the kind that can reduce cholesterol. As a rule of thumb limit your intake of saturated fats and totally avoid all trans fats.