HEALTHY FAT FOODS
Omega-3 fatty acids are 1 of the 'good' types of fat.
- They may help lower the risk of heart disease, depression, dementia & arthritis
- Your body can't make them so you have to eat them or take supplements
FISH
- Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines & albacore tuna are
good sources of omega-3 fatty acids - These are "good" fats that help keep your heart healthy
- They may also help keep your brain sharp, especially as you get older
- The American Heart Association suggests eating two servings of fatty fish a week
1. A serving is 3 oZ OR about the size of a deck of cards
2. Try it baked, grilled OR poached.
VEGETABLES
- Dark green veggies like spinach, kale & brussels sprouts offer some omega 3s
- Since our bodies can't make these good fats, you have to get them from food
- Aim for 2-3 cups of vegetables every day
- Include fish in your diet, too, since fish have a different kind of omega-3 fat that you need
- Plants only offer a fraction of the omega-3s that fish do.
AVOCADO
- Tasty avocado is good for your heart & may help with osteoarthritis symptoms, thanks to
healthy fats - Eat it on your sandwich, or serve it up in guacamole
- Eating avocado with other foods helps your body better absorob their nutrients
1. 1/2 a medium avocado is 1 serving
2. About 115 - 160 calories
SEEDS
- Little pumpkin seeds, sunflower seeds & sesame seeds pack a big punch
- They have 'good' fats that can lower cholesterol
- Generaly, fats that come from plants are healthier than those from animal products
- Foods like fatty cuts of meat, full-fat dairy products & some packaged foods are bad fats
- Check food labels to see how much fat & what type, you're getting
- Limit saturated fats & avoid trans fats
NUTS
- All nuts are good for your heart
- Walnuts, especially, deliver heart-healthy fats
- A serving should be no more than 1 oz
1.Walnut halves (14)
2.Pecan halves (15)
3.Cashews (18)
4.Almonds ( 24)
5.Peanuts (35)
OLIVE OIL
- Whether you're cooking or dressing your salad, try olive oil
- Since olive oil is high in good fat, cook with less oil than a recipe calls for OR use an olive
oil spray - In baking, you can use applesauce for half the oil to cut back on some fat & shave calories
EGGS
- Eggs are a great source of inexpensive protein & a large egg has less than 5 grams of fat
most from healthy fats - Some eggs are also enriched with extra omega-3s & you'll see it stated on the carton
GROUND FLAXSEED
- As part of a healthy diet, good-for-you fats can help make your skin look great, plumper
& younger - Also, they add fiber & can help ease inflammation
- Sprinkel a teaspoon of ground flaxseed on your salad, cereal, oatmeal or use it when you're baking.
BEANS
- Whether they're kidney, great northern, navy, chickpeas or soybeans, adding beans to
your diet can be good for you mentally & physically - Beans have omega 3s, which may help with mood
OMEGA-3-FORTIFIED FOODS
- There are many foods that have added omega-3s to make them healthier
- For example, enriched milk, eggs, bread & breakfast bars have added omega 3s
- Check product labels to make sure
- You may get more health benefits by getting omega-3s through fortified products than
from a supplement
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