Healthy-Fat Foods

FISH Naturally fatty fish (salmon, mackerel, herring, lake trout, sardines, albacore tuna) are good sources of omega-3 fatty acids. These are the good fats that keep your heart healthy. Many also keep your brain sharp, especially when you are getting older. AHA: eat 2 servings of fatty fish per week (one serving is 3 ounces--about the size of a deck of cards). You can also try baked, grilled or poached fish. AVOCADO You can eat it on a sandwich or serve it in guacamole. A tasty avocado is good for the heart; it helps with osteo-arthritis symptoms--healthy fats. The Extra benefits to eating avocado over other foods--it helps the body to better absorb nutrients. A half-medium avocado--one serving--is about 115 - 160 calories. SEEDS Little seeds like pumpkin seeds, sunflower seeds or sesame seeds can pack a big punch. They are good fats that can lower cholesterol. In general, these fats come from plants and are healthier than animal products. The "bad" fats foods are fatty cuts of meat, fat dairy products and some packaged foods. Check the food labels for fat type you are getting and limit saturated fats and avoid trans fats. NUTS Hazelnuts to pecans--these nuts are good for your heart. Walnuts, in particular, deliver heart-healthy fats; just don't overdo it. Just because these fats are healthy doesn't mean you can eat as much as you want: 1 serving = 1 ounce or 14 walnut halves, 24 almonds, 35 peanuts, 18 cashews or 15 pecan halves. OLIVE OIL When cooking or dressing up your salad, use olive oil which is high in the good fat. Remember: a smart watch is how much fat, even the good fat, you can eat. Cook with less oil than the recipe calls for or use olive oil spray. When baking, use applesauce or half the oil to cut back on some of the fat to shave off calories. VEGETABLE Dark green veggies like spinach, kale or Brussels sprouts offer omega-3's. These bodies can't make omega-3's, but you can get them from food. The goal is 2 - 3 cups of vegetables per day. Also include a fish diet: fish have a different kind of omega-3 fat that the body needs. Plants offer only a fraction of omega-3's than fish does. EGGS a great source of inexpensive protein, large eggs have less than 5 grams of fat, but most healthy fats. Some eggs are enriched with omega-3's but check the label on the carton. GROUND FLAXSEED A part of a healthy diet, the good-for-you fats can help to make your skin look great and plumper and younger. It can also add fiber and help ease inflammation. You can sprinkle good fats--like a teaspoon of ground flaxseed on salad, cereal or during baking.' BEANS Whether kidney, Great Northern, navy or soybeans, you can add beans to your diet which are good for you mentally and physically. Beans have omega-3's to help with mood. OMEGA-3 FORTIFIED FOODS Many foods have added omega-3's to make food healthier. You can find them in enriched milk, eggs, bread or breakfast bars. Also check the product labels to make sure. There are more health benefits to getting omega-3's through fortified products like supplements. Source: www.webmd.com/diet/ss/slideshow-healthy-fat-foods.