Health and Fitness

You are what you eat. I am sure that you have heard that saying before! Nothing could really be closer to the truth! The better that you eat, the healthier you will be. One major part of a healthy diet includes eating good fat. The benefits of these good fats include reducing the risk of developing: heart disease, cancer, depression and Alzheimer’s. Here are the top 5 sources of good, heart healthy fats.

1. Fish. Fish is very high in unsaturated fats and contain a large amount of omega 3 fatty acids. They are one of the best foods to eat to guarantee yourself a healthy heart. The best sources of fish are salmon, mackerel, sardines and tuna. Substitute them for meat several nights a week in order to benefit from their high amount of unsaturated fats.

2. Nuts. Nuts contain high amounts of monounsaturated fats, which protect you against cardiovascular disease. There are many kinds of nuts, but almonds, peanuts and walnuts top my list for the healthiest. Almonds contain the most calcium of all nuts, as well as protein, zinc, magnesium, potassium and iron. They lower bad cholesterol while increasing good cholesterol. Peanuts and peanut butter have been shown to reduce the risk of cardiovascular disease by 35%!

In addition, people who eat peanuts have a lower body mass index and cholesterol levels. Walnuts have the highest levels of omega 3 fatty acids of any nut. They protect you against inflammation, heart disease and arthritis and can improve your cognitive function. Nuts are easy to eat, as you can grab a handful for a mid-afternoon snack or add them to homemade breads, cakes or cookies.

3. Seeds. Seeds are also a healthy source of fiber, magnesium, protein, iron, phosphorus, zinc and B vitamins. Pumpkin seeds and sunflower seeds are easy to purchase and easy to eat. Simply toss a handful on your yogurt, oatmeal or salad. By adding sunflower seeds, you can lower your high blood pressure and your risk of heart disease. If you choose pumpkin seeds, you will be adding the seeds that are lowest in fat.

4. Avocados. Avocados are a terrific source of monounsaturated fat. They are known to lower bad cholesterol and increase the absorption of carotenoids. Carotenoids lower the risk of heart disease and macular degeneration. Simply place a few slices on your salad to reap these benefits!

5. Olive oil. Olive oil is a wonderful substitute for butter when cooking. Olive oil adds flavor and is rich in unsaturated fat. Be sure to purchase virgin olive oil, which is made from the first press of the olives to ensure the most health benefits. Olive oil can be added into homemade salad dressings and used in place of butter in your recipes.

As you can see, the health benefits of eating good fats are enormous! What an easy way to protect your body by reducing the risk of developing heart disease, cancer, depression and Alzheimer’s.