For many years we are afraid of fat due to its high calorie and the cholesterol in the fat is the culprit of heart disease, high blood pressure and stroke. We may not know the fat very well. Fat can be your friend if you choose them wisely. The “bad one” , low density lipoprotein, can wreck your diet and increase the risk of certain disease. However the “good one”, high density lipoprotein can protest you brain and heart.
Our body needs healthy fats such as Omega-3 to function. Out skin and brain contain high fatty acid. Fat is helping our body absorb vitamin A, D, and E, improve mood, boost energy, and vital for our nerve system and even help to control weight. Fat is essential material for our body to make hormones. Therefore, fulfil your daily intake with following items will benefit for you.
- Nuts, Almonds, peanuts, hazelnuts and cashews are indeed delicious, but get bad reputation by high calories. Eating small amount of nuts each week may significantly lower your risk of heart attack.
- Olives and olive oil, olives are small fruit that grow on olive tree which belong to drupes or stone fruits. Olives have high vitamin E and other antioxidants.
- Fatty fish such as Salmon, tuna, mackerel and sardines. These fish contain high omega-3, also is a good resource of vitamin D and protein.
- Avocado, Avocado is the only fruit that contains heart-healthy monounsaturated fat. It also contains nearly 20 vitamins and minerals.