GOOD FAT FOR YOUR HEALTH

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Most of the arrows of diseases like cancer, heart disease, stroke etc. are shot from the kitchen. So, which “fattening” foods should you be eating? While it’s a good idea to limit saturated fats (found in cheese, meat, butter, sausage and desserts), you need fat to aid in absorbing fat-soluble vitamins, including vitamins A, E, D and K. Fat makes you feel full for longer periods of time. The key is focusing on good fats (monounsaturated and poly-unsaturated) and eliminating the bad fats (trans and saturated fats).

Alvocado
AVOCADO
Sure, avocados are high in fat but most of the fat in avocado is mono-unsaturated, the heart-healthy kind that actually lowers bad cholesterol. In recent years, the U.S. Government has even revised its official nutrition guidelines to urge Americans to eat more avocados. Moderation is still key since one mediumsized avocado boasts 30 grams of fat. Try substituting avocadoes for butter or cream cheese or replace the mayo on your sandwich with avocado slices.

Eggs
EGGS
Eggs are an inexpensive and easy source of protein. People often think eggs whites are a healthier option than whole eggs because they contain less fat. While it’s true that the egg yolk contains some fat, it’s also packed with important nutrients.

One whole egg contains 5 grams of fat but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms of choline), an important B vitamin that helps regulate the brain, nervous system and cardiovascular system. And while there’s a lot of buzz about cholesterol in eggs, research has linked moderate egg consumption to improved heart health.
*NOTE: IF on a weight reduction diet, you will need to reduce the egg yolk.

Olive Oil

OLIVE OIL
Olive oil is commonly used in Mediterranean diet (one of the most recommended for a healthy lifestyle). Most of us have heard that olive oil reduces risk of heart disease, blood pressure and certain types of cancer. However, it still packs 100 calories per tablespoon so moderation is important if you’re watching your weight.

A recent study published in ‘Neurology’ found that cooking with heart-healthy olive oil and using it for salad dressing may cut stroke risk.

NUTS
Your best bets for nutrition are almonds, walnuts and pistachios. Almonds are the richest in vitamin E; walnuts contain a plant-based omega-3 fatty acid; and pistachios have lutein and zeaxanthin, carotenoids – important for eye health. Research shows nut eaters are generally thinner, less likely to develop type 2 diabetes and have reduced risk of heart disease to boot.

In terms of getting the most from your snack, pistachios win hands down. One of the lowest-fat nuts, you get 49 pistachios in a 1-ounce serving, compared to 23 almonds or 14 walnut halves…. To be continue.

By Princess Kathy

Glamsquad

Glamsquad magazine is an independently operated online fashion, beauty, style, entertainment, and health blog. Its features are both inspirational and accessible, giving our followers a scoop on what's trending now in the fashion, beauty, style, and entertainment industry.

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