The Seven Healthiest Fatty Foods

　　In order to lose weight, some people stay away from fatty foods； Some people also think that eating low-fat or fat-free foods is the best way to healthy . In fact, fat is an essential nutrient for the human body. It can be divided into good and bad. Eating more foods rich in good fat can better protect the health of the heart and the whole body. The following foods contain healthy fats that the human body needs. Eating these foods in moderation can lower cholesterol and protect cardiovascular systems.

　　1、egg

　　Eggs are an important source of protein. At the same time, one egg contains less than 5 grams of fat. Some eggs are even rich in additional omega-3 fatty acids, which are beneficial in preventing heart disease. In addition, eggs also contain healthful ingredients such as vitamin A, vitamin D, lecithin, lutein and zeaxanthin. Eating an egg every 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 obtained from food.

　　3. Deep sea fish

　　Fatty acid-containing fish such as salmon, mackerel, herring, 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 as you age, they may even help improve your memory, promote brain health, and reduce your chances of developing Alzheimer's disease. The American Heart Association recommends eating at least two servings of fatty 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 can also help maintain joints and reduce the risk of breast cancer risk.

　　4. Avocado

　　Delicious avocados are good for your heart health and may help treat osteoarthritis, all thanks to the fat in them. The unsaturated fatty acid content is more than 80%, which is called "healthy fat". It is also rich in vitamin E, vitamin C, trace element selenium and other antioxidant substances and minerals. At the same time, avocado contains a large number of enzymes, which can strengthen the stomach and cleanse the intestines, and has important physiological functions such as lowering cholesterol and blood lipids, and protecting the cardiovascular and liver systems.

　　5. Olive oil

　　Whether you're cooking or making a salad, use olive oil whenever possible. Because the unsaturated fat in olive oil remains stable under high heat, the antioxidants are not destroyed. The content of monounsaturated fatty acids (mainly oleic acid) in olive oil reaches more than 60%, which is much higher than the usual soybean oil, peanut oil and salad oil. This fat can not only reduce the level of bad cholesterol (LDL, low-density lipoprotein), but also increase the level of good cholesterol (HDL, high-density lipoprotein). You can also apply some olive oil appropriately when baking other foods.

　　6. Flaxseed

　　Flax seeds are rich in fiber and N3 fatty acids. In addition to preventing irregular heartbeats, these fatty acids can also remove harmful fats such as triglycerides from the blood and prevent blood clots. Plus, flaxseed can help relieve inflammation.

　　99 warm reminder from enthusiastic doctors , Fatty foods are not necessarily bad. Some healthy fatty foods have very good health effects and are healthy foods that we cannot live without.