Foods that contain healthy fats

Olive oil

Extra virgin olive oil is considered one of the best healthy fats and oils, which provides many health benefits, as it contributes to improving cardiovascular health, as it has been shown to lower blood pressure and improve the indicators of high cholesterol, in addition to It contains vitamin E , vitamin K, and antioxidants that can fight inflammation.

Fish

Fatty fish are considered a good source of omega-3 fatty acids, which contribute to maintaining the health of the heart, as they may contribute to maintaining the activity of the mind, especially when aging; examples include salmon, mackerel, herring, sardines, and white tuna (Albacore tuna) and Lake trout (The American Heart Association recommends eating two servings of it per week.

Avocado

As one avocado contains approximately 29 grams of fat, which contains a high percentage of oleic acid ; it is one of the monounsaturated fats, which provides many health benefits, as it appears that it works similarly to anti- Infections, as it may contribute to the prevention of cancer , in addition to that, studies conducted on animals indicate that avocado oil reduces the risk of heart disease and diabetes.

Eggs

A single boiled egg weighing 50 grams contains 5.3 grams of fat, including 1.6 grams of saturated fat. It was previously believed that eggs increased cholesterol levels in the blood, but recent studies opposed this; in one of them it was found that it is possible to eat one egg in Today it reduces the risk of cardiovascular disease.

Nuts

All kinds of nuts contribute to improving the health of the heart, especially nuts. It provides the body with healthy fats for the heart, but that does not mean eating many of them. One serving equals 30 grams of them, i.e. 14 halves of nuts, 23 pills of almonds, or 28 pills. of peanuts , or 18 of cashews, or 19 of the pecan nut.

Other foods

There are more foods that contain healthy fats, among which we mention the following:

Dark chocolate.
Chia seeds.
Whole milk.
Coconut and its oil.

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