Not just for guacamole anymore, avocados are a great natural source of monounsaturated fats, which help lower total and LDL cholesterol.
Along with eating the whole version of olives, you can also take advantage of their healthy goodness by switching your kitchen oil to olive oil.
A favorite in countries like Japan and Hawaii, edamame is an immature soybean, picked prior to the plant’s hardening stage.
A study published in the March issue of the American Journal of Clinical Nutrition found that a diet that substituted meat with soy products, and ate fiber, almonds and plant sterol-enriched margarine, lowered cholesterol in a third of the study’s participants. A staple at ballparks from small town t-ball games to the professional stadiums, sunflower seeds are a nutritious, convenient snack. Despite being comprised mostly of saturated fats, coconut oil is a healthy fat you can enjoy. A new study suggests that low-fat foods aren't as healthy as previously believed, John Matures reports. There are healthy fats out there that make good additions to your plate, even saturated fats.
It may also help increase the absorption of specific carotenoids--chemicals that promote heart and eye health.
There are 166 calories in an ounce of nuts and 94 calories in a tablespoon of peanut butter. Add them to vegetable and fruit salads, include them in rice and spread peanut butter on fruit. Great for cooking and salad dressings, olive oil shares the same health benefits as the whole version. The saturated fat in this oil is comprised of medium-chain triglycerides, which the body can easily digest and convert to energy.
Flaxseed features ALA (Alpha Linolenic Acid), an essential fatty acid that has been shown to promote cardiovascular health. Not anymore.For the first time in 30 years, a new government report is no longer suggesting a low fat diet. The most common healthy fats are found mainly in plants and fish: monounsaturated fats, polyunsaturated fats, omega-3 fatty acids and omega-6 fatty acids.
I personally consume a high fat diet, but don't worry about it because I know that the right fats actually benefit my health. The good news is that even though peanut and peanut products are high in calories, people who eat them regularly have been shown to have a lower body mass index and lower cholesterol than those who didn’t eat peanuts. These protective compounds have several health benefits, including promoting a healthy cardiovascular system.
Preliminary research shows consuming two tablespoons of olive oil a day may reduce the risk of coronary heart disease. They are one of the few plant sources of healthy omega-3 fats, which support so many areas of health—including the heart, joints and brain.
Because our bodies cannot make linoleic acid on their own, we must acquire it from food sources. Flaxseeds are also a source of lignans, a type of fiber that has some estrogen-like effects. Peanuts also deliver beta-sitosterol, a plant chemical that helps maintain healthy cholesterol. When shopping, choose the extra virgin varieties of olive oil because they contain the highest levels of phenolic compounds. One small handful of walnuts delivers 2.6 grams of omega-3 fats, which is more than the minimal amount recommended by the Institute of Medicine.
This type of fat, found in plant-based foods, supports healthy cholesterol levels, which in turn helps promote a healthy cardiovascular system.
With a nutty flavor, flaxseed also makes a great-tasting addition to baked goods, yogurts, cereals and smoothies. In one study, women with higher intakes of linoleic acid had a 23% lower risk of heart disease than women who had lower intakes. Sunflower seeds are also a natural source of vitamin E, a fat soluble antioxidant that benefits several areas of health including cell membranes, brain and heart health.
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