How to eat fat is healthy and beneficial? Many people mistakenly believe that fat is unbearable, especially friends who lose weight are more resistant to fat. In fact, as long as the correct intake of fat is healthy. Here are 5 kinds of healthy fat foods.
1, eggs
Eggs are an important source of protein. At the same time, there are less than 5 grams of fat in an egg. Some eggs are even rich in additional omega-3 fatty acids, which is good for heart disease prevention. In addition, healthy ingredients such as vitamin A, vitamin D, lecithin, lutein, and zeaxanthin are also found in eggs. Eating one egg a day will help promote good health.
2, dark green vegetables
Dark green vegetables such as spinach, kale and Brussels sprouts provide some omega-3 fatty acids. Since our bodies do not automatically produce these "good" fats, they must be taken from food.
3, deep-sea fish
Fatty fish such as salmon, mackerel, salmon, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids. These are "good" fats that help keep your heart healthy. Especially when you are old, they can even help you improve memory, promote brain health, and reduce the risk of Alzheimer's disease. The American Heart Association recommends eating at least two fat-rich fish per week. Each serving is 3 ounces, which is about the size of a deck of playing cards. In addition, research shows that eating more deep-sea fish also helps to maintain joints and reduce the risk of breast cancer.
4, avocado
The delicious avocado is good for your heart health and it may also help treat osteoarthritis, thanks to the fat in the avocado. The unsaturated fatty acid content of more than 80%, known as "healthy fat", while rich in vitamin E, vitamin C, trace elements such as selenium and other antioxidants and a variety of minerals. At the same time, avocado contains a large number of enzymes that have the effect of stomach and bowel cleansing, and have important physiological functions such as lowering cholesterol and blood lipids, protecting cardiovascular and hepatic systems.
5, olive oil
Whether you are cooking or making salads, try using olive oil. Because unsaturated fats in olive oil remain stable in high heat, antioxidants are not destroyed. The content of monounsaturated fatty acids (mainly oleic acid) in olive oil is more than 60%, which is much higher than that of common soybean oil, peanut oil and salad oil. This kind of fat can not only reduce the level of bad cholesterol (LDL, low-density lipoprotein). It can also increase good cholesterol (HDL, high-density lipoprotein) levels. When baking other foods, you can also apply some olive oil.
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