• Walnuts: Walnuts have earned their super food status in
part because of their fats. They are one of the few foods to deliver
alpha-linolenic acid, a type of omega-3 fat thought to protect against heart
disease.
• Olives: Olive
oil is a great way to get monounsaturated fats in your diet, but so are olives.
They also deliver plant sterols — compounds that can lower “bad” LDL
cholesterol. Olives can be pretty high in sodium, but you can take away some of
that salt by soaking them in fresh water.
• Avocados:
Avocados get their creamy texture from heart-healthy monounsaturated fats. They
also deliver fibre, which helps you feel full, as well as potassium and vitamin
C. For a heart-smart and delicious breakfast, smash an avocado onto whole-grain
toast.
• Canola oil: Canola
oil is an excellent heart-healthy choice for cooking. It’s loaded with
monounsaturated fats, which can raise your “good” cholesterol (HDL) and lower
your “bad” cholesterol (LDL). It’s particularly good for cooking at high
temperatures, since it has a higher smoke point than olive oil.
•Peanut butter: Smear some toast or apple slices with peanut butter and
you have a breakfast or snack with staying power. The unsaturated fats in
peanut butter help make the meal satisfying by making it take longer to digest
and it’s also packed with protein. Stick to natural peanut butter to avoid the
added sugars and unhealthy partially hydrogenated fats that are added to other
kinds of peanut butter.
•Salmon:
As an “oily” fish, salmon has lots of DHA and EPA — two kinds of omega-3 fats
that can reduce inflammation, lowering risk of skin cancer and heart disease.
Want an alternative to salmon? Trout, mackerel, sardines and herring are all
good choices for getting DHA and EPA into your diet.
Source: foodnetwork.com
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