dark chocolate (Photo : Reuters)
The United States government will release Dietary Guidelines for Americans later this year, and one of the largest changes will probably highlight healthy fats or essential fatty acids, such as omega 3. The diet recommendations will likely focus on the vitamins and minerals in good fats, while warning to keep saturated fats and trans fats off the menu.
The guidelines will be the first release since 2010. These foods with good fats might be mentioned :
Olives
In line with the health benefits of the Mediterranean diet taking center stage, the whole fruit and olive oil are a good source of healthy fats and antioxidants, according to BC Democrat. Studies show that olives improve heart health and protect against some cancer types.
Avocados
The tasty main ingredient in guacamole, they are a high-calorie, low-sugar food that contain over 12 vitamins and minerals. Its green pulp is high in monounsaturated fat, and can lower bad cholesterol.
Seeds, Nuts, and Peanuts
These tasty snacks are full of healthy fats such as omega 3 fatty acids, Vitamin E, and fiber. Scientific studies show that daily eating a handful of them can help to lower bad cholesterol. Just hold the heavy salt and sugar.
Dark Chocolate
Fat makes up about two-thirds of the calories in this natural variety, which is comprised of at least 70 percent cocoa, according to Authority Nutrition. The tasty food is high in minerals such as magnesium and copper, sky-high in antioxidants, and can help prevent heart disease.
Eggs
This might be a big surprise. While nutritionists used to warn about the high cholesterol of the oval food, it is the good kind. Eggs are also packed with several nutrients, including protein and Vitamin B complex.
Fish
The seafood is an excellent source of protein, and unlike other meats such as beef and pork, it is low in saturated fat. The American Heart Association (AHA) recommends weekly eating two servings of fatty fish, such as tuna, salmon, and mackerel.
Butter, Yogurt, and Cheese
These should be the full fat types. The dairy foods contain a high content of saturated healthy fats, are high in Vitamin A and E, and can even help to prevent obesity.
