{"id":720617,"date":"2018-06-28T20:09:11","date_gmt":"2018-06-28T20:09:11","guid":{"rendered":"http:\/\/origin-www.tasteofhome.com\/?p=720617"},"modified":"2018-08-14T18:16:33","modified_gmt":"2018-08-14T07:42:34","slug":"top-5-healthy-fats","status":"publish","type":"post","link":"https:\/\/www.tasteofhome.com\/article\/top-5-healthy-fats\/","title":{"rendered":"Top 5 Healthy Fats"},"content":{"rendered":"Fats are known as the enemies when it comes to losing weight and getting healthy. However, they should be known as the super heroes\u2013well, healthy fats should be, at least. While saturated fats and trans fats could be detrimental to your health, healthy fats help control blood pressure, boost the immune system, and reduce the risk of heart disease and stroke. Read on to find out our top 5 healthy fats that could benefit you in these ways and more.\r\n\r\n \r\n\r\n \r\n

1. Avocado<\/h3>\r\n\"strawberry\r\n\r\nOther than tasting amazing and being a perfect ingredient in a wide variety of meals, avocados also have numerous health benefits. They\u2019re full of vitamins and minerals\u2013one of them being potassium, which helps control blood pressure. They contain B vitamins, which means they also help fight off diseases. Avocados, like most healthy fats, make you feel full longer due to the amount of fiber they have. Since they are monounsaturated fats, they can help you lower your cholesterol when eaten in proper portion sizes.\r\n\r\nNow that you\u2019ve learned about how nutrient-dense avocados are, check out our\u00a0Strawberry, Avocado, and Spinach Salad<\/a>. It\u2019s the perfect summer meal.\r\n\r\n \r\n\r\n \r\n

2. Nuts<\/h3>\r\n\"sweet\r\n\r\nNuts and nut butters have been a big deal in the fitness world for quite some time now\u2013and for good reason. They often get a bad rap because they are high in fat and can become very unhealthy very quickly. It\u2019s important to stay away from nuts that are candied, loaded up with salt, and smothered in sugar or sugary substances. Nuts that do not have added sugars and\/or salts are good for your heart. They can lower bad cholesterol, prevent unusual heart rhythms that can result in heart attack, and are a good source of both omega-3 fatty acids and fiber.\r\n\r\nFor more heart healthy foods, check out\u00a025 Top Foods for Heart Health<\/a>.\r\n\r\n \r\n\r\n \r\n

3. Fish<\/h3>\r\n\"salmon\r\n\r\nFish such as salmon, tuna, and trout are high in omega-3 fatty acids which lower the risk of heart disease, prevent depression, and aid in the neurological development of infants. Research also shows that omega-3\u2019s (and, therefore, fish) prevent Alzheimer\u2019s disease, dementia, and possibly even asthma.\r\n\r\nAnother plus side of fish is the variety of dishes you can make with them. Go improve your health and try out some of these fish recipes:\u00a0Pan Seared Salmon with Thai Vegetables<\/a>,\u00a0Mediterranean Tuna Salad<\/a>,\u00a0Grilled Salmon Sliders<\/a>.\r\n\r\n \r\n\r\n \r\n

4. Olive Oil<\/h3>\r\n\"grilled\r\n\r\nOlive oil is great for cooking, but it\u2019s also great for your heart. The fat found in olive oil is monounsaturated. Monounsaturated fatty acids lower cholesterol, benefit insulin levels, and control blood sugar. With this being said, substituting olive oil for butter and margarine could really improve your health in multiple ways. Corn on the cob is a great example of a recipe\u00a0 in which olive oil can be substituted for the unfortunately popular choice of butter. Take a look at\u00a0Grilled Corn on the Cob with Basil & Olive Oil<\/a>\u00a0to see how to make this dish healthy.\r\n\r\n \r\n\r\n \r\n

5. Flaxseed<\/h3>\r\n\"blueberry\r\n\r\nOmega-3 fatty acids are present in flaxseed\u00a0which, again, benefits heart health. There are 1.8 grams of omega-3 fatty acids in 1 tablespoon of ground flaxseed. Flaxseed is also a great source of fiber and lignans which have antioxidant properties. It\u2019s suggested, too, that consuming flaxseed can help prevent certain cancers, lung disease, and cardiovascular disease.\r\n\r\nCheck out\u00a03 Benefits of Flaxseed<\/a>\u00a0for more benefits and recipes that incorporate them!\r\n\r\n \r\n

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