The avocado is different from most other fruits.Whereas most fruits primarily contain carbs, avocados are weighted with fats.In fact, avocados are about 77% fat, by calories, making them even higher in fat than most animal foods
The main fatty acid is a saturated fat called oleic acid. This is also the predominant fatty acid in olive oil, associated with various health benefits Avocados are amid the best authority of potassium in the diet, even containing 40% more podium than bananas, a typical high potassium food.
They’re also a great source of fiber, and studies have shown that they can lower LDL cholesterol and triglycerides, while raising HDL (the “good”) ancillary.Even though they are high in fat and calories, one study shows that people who eat avocados tend to weigh fewer and have less belly fat than those who don’t.
You may have heard your mother or grandmother describe fish as food. That’s because these swimmers are brimming with omega-3 fatty acids, which are essential for brain function, says Elliot. “Your brain is made up of mostly fat, so you need to consume them in order to stay sharp and healthy,” she says. The new Dietary Guidelines recommend eating 8 ounces per week to get healthy amounts of polyunsaturated omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which feed your brain and fight infection and chronic disease. If you’re concerned about mercury, choose salmon, anchovies, herring, shad, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel (not king mackerel), according to the USDA.
What Are Healthy Fats?
Fats are an important part of the diet, but not all fats have the same effects on health. While good fats can actually lower cholesterol levels, boost brain function and support satiety, filling up on unhealthy fats can contribute to chronic disease and weight loss.
A good rule of thumb is to steer clear of highly-processed fats that are pumped full of additives and unhealthy ingredients. Refined vegetable oils, processed meats and snack foods like chips, crackers and baked goods are generally high in disease-causing, artery-clogging trans fats that should be avoided at all costs.4.Dark chocolate
Eating just 1 oz of dark chocolate can be enough to stave off sweet cravings, while providing a good amount (9 g) of healthful fat, as well as other fiber, such as potassium and calcium. Dark chocolate also contains 41 milligrams (mg) of magnesium, which is approximately 13 percent of the recommended dietary allowance (RDA) for adult females.
Dark chocolate is also very rich in flavonoid antioxidants, with one test reporting that cocoa powder contains even more antioxidants than blueberry powder.Some research suggests that eating dark chocolate lowers the risk of heart disease in people in the United States. Participants who ate chocolate 5 or more times a week had the lowest risk of all those studied of developing cardiovascular disease.W
Eggs are a popular source of protein, especially for vegetarians. Traditionally, people believed that egg whites were the more healthful part, but the egg yolk actually contains several important nutrients. Each 50 g hard-boiled egg boasts 5.3 g of fat, 1.6 of which are saturated, and just 78 calories.
The yolk also contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles. The yolk also contains other phytonutrients, including lutein.
Cheese is incredibly nutritious.This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese.It is a great source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients .It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk.
Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes.
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