As part of a healthy, well-balanced diet, it's important to include certain key nutrients for your overall health. Although the majority of your diet should include fruits, vegetables and whole grains, it's also important to get the appropriate amount of protein and foods low in saturated fat to help combat both high blood pressure and high cholesterol. To further improve your overall health, your diet should include essential fatty acids (EFA), such as omega-3 and omega-6.
Protein
While beef, pork and lamb are high in protein, they're often high in saturated fat. Your best option for healthy protein is vegetable-based foods, so stick to legumes (including soybeans), raw nuts, whole grains and products made with these ingredients, according to Harvard School of Public Health. Not only are you getting protein needed to maintain a balanced diet, but you're also getting fiber and other nutrients that are important to your overall health.
If you're still not getting enough protein, which is generally right around 50 g per day, turn to chicken, turkey or fish. These foods are lower in saturated fats than most beef, pork or lamb products.
Omega-3 Fatty Acids
The importance of omega-3 fatty acid is the effect it has on the fat found in your bloodstream, lowering the risk of heart attack and stroke due to a narrowing of the arteries. The ideal food source for this essential fatty acid is cold-water fish, such as salmon, mackerel, tuna, herring, anchovies and lake trout. It is also found in flaxseed, walnuts, cloves, marjoram, broccoli, grape leaves and canola oil.
Omega-6 Fatty Acids
With omega-6 fatty acids, you can only find these in certain oils that may be used as an ingredient or to cook a meal. Safflower oil has the most omega-6 fatty acids, but you can also find this in grapeseed, sunflower, walnut and soybean oils. Make this this essential fatty acid between 5 to 10 percent of your caloric intake, according to the American Heart Association.
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