Fat containing foods are not always unhealthy. The naturally fat rich fishes such as lake trout, mackerel, salmon, herring, and sardines are good enough. These are sources of omega three fatty acids which help in maintaining a healthy heart. It is also helpful in keeping the brain sharp with the passage of time. Weekly consumption of two servings of the fatty fish is suggested by American Heart Association. One serving equals three ounces which is the same size as deck of playing cards. One may have it poached, baked or grilled.
Avocado is also good for heart’s health and may cure osteoarthritis symptoms. Having avocado with other food items helps the body in absorbing the nutrients better. Good things often come in small packages and it is the same with small sunflower seeds, sesame seeds and pumpkin seeds. Good fats present in these food items may lower the cholesterol levels. Fats derived out of plants are much healthier than the one obtained from non vegetarian sources.
To maintain the health of heart, nuts are the right ones to trust. Be it hazelnuts, walnuts or pecans, these can do wonders when taken in appropriate servings. One ounce of serving should be enough instead of overeating. It is equivalent to 18 cashew nuts, 35 peanuts, and 24 almonds. Similarly, olive oil should be used to cook or dress the salad for it is rich in good fat. However, it is wiser to cook with lesser quantity than mentioned in the food recipe. Olive oil’s spray bottle can be also used. While baking, applesauce can compensate for half the olive oil to check on fats and calories.
The dark green vegetables such as spinach, Brussels sprouts, and kale features omega 3s. Human bodies are unable to produce such fats and two-three cup vegetables on daily basis should be fine. Plants give only a small percentage of this omega 3s and one should consume fish which has a different sort of good fats for maintaining health. Eggs are a rich source of protein and large eggs contain below 5g of fat. There are some eggs enriched with additional omega 3s but it’s wiser to consume a single egg per day.
The healthy fats can impact the skin to the extent of making it look greater than ever. It helps in easing inflammation and fiber is also added. Spraying a tablespoon of this ground flaxseed into salads or cereals or its use in baking is quite useful. Beans can never be ignored irrespective of kidney, navy, soybeans, or the great northern. Adding this food into regular diet brings positive results both physically and mentally. Good for health beans contain omega 3s that can help with the person’s mood.
Many foods contain omega 3s and are good for health. One may depend on enriched food items such as bread, breakfast bars, eggs and milk to name a few. However, it is important to check and confirm by reading the product labels. Better health benefits can be derived by having omega 3s by fortified products and not supplement.