Many foods contain good fats that provide your body with anti-oxidants and promote heart health. Eating healthy-fat foods as part of a balanced diet helps your body absorb essential nutrients, including fat-soluble vitamins such as A, E, D, and K. Foods that contain good fats are also believed to have a positive effect on cholesterol, blood pressure, blood clotting and inflammation. Limit saturated and trans fats, but aim to incorporate more unsaturated fats that contribute to good health.
Polyunsaturated and Monounsaturated Fats
Types of unsaturated, healthy fats include polyunsaturated and monounsaturated. Both kinds of fat help lower your blood-cholesterol level when they're used to replace saturated and trans fats. Total fat intake should be 25 to 35 percent of your daily calories, with the majority of fats coming from foods with polyunsaturated and monounsaturated fatty acids. Examples of these healthy fats can be found in foods like salmon, trout, herring, avocados, olives, walnuts and oils such as soybean, corn, safflower, canola, olive and sunflower.
Salmon
Salmon is rich in omega-3 fatty acids and a great source of healthy fat. It helps protect your heart from developing chronic diseases, and it is loaded with protein. Salmon also helps promote healthy skin and joints. Omega- 3 fatty acids found in salmon play a role in neurological development in fetuses and young children. As part of its dietary guidelines, the American Heart Association recommends that adults should consume a minimum of two servings of fish high in omega-3 fatty acids per week.
Olive Oil
The main kind of fat found in all varieties of olive oil is monounsaturated fatty acids, healthy fats that promote good health, according to Dr. Donald Hensrud, associate professor of preventive medicine and nutrition at the Mayo Clinic College of Medicine. Because it can be high in calories, olive oil should be used in moderation. Understand that you cannot make unhealthy foods healthier by using olive oil. Store olive oil at room-temperature in a dark cupboard or in the refrigerator. It should be used within six months of opening to get the most health benefit.
Nuts
All kinds of nuts contain good fats and heart-healthy nutrients. Walnuts, almonds and hazelnuts are just a few kinds of nuts that are nutrient dense and loaded with healthy fats. Eating nuts regularly can help lower bad cholesterol while helping to increase good cholesterol. Research demonstrates that eating nuts regularly reduces your risk of developing blood clots that can lead to heart attack.
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