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18 fatty foods that are good for you



the word is obsolete: fat - or at least "good fat" - is not something you should exclude from your diet. Monounsaturated fat is a staple food in Mediterranean diet. It is a kind of "good fat". It can actually help you lose weight, lose weight, control blood sugar level, reduce harmful LDL cholesterol and so on. We've looked at all the fat facts and come up with 18 sources of monounsaturated fats that are good for you. Read on to see if your favorite food is on the list.

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1. Pine nuts (1 ounce): about 5.3 grams of good fat

the most common is garlic. Pine nuts are also delicious when added to meat, fish, salad, vegetable dishes or toast. Pine nuts contain 5 grams of monounsaturated fat per ounce, which helps reduce harmful LDL cholesterol and prevent heart disease and stroke. For those who follow a vegetarian or vegan diet, they are also rich in iron. Want to lose a few pounds? Pine nuts may help because they contain a special fatty acid that can help you eat less by suppressing your appetite. Try toasting pine nuts and enjoy your favorite salad.

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2. Olive oil (1 tbsp): About 9.85 g of good fat

only one tbsp of olive oil contains about 10 g of monounsaturated fat, only 2 g of saturated fat. Because of its high monounsaturated content, olive oil is a good choice to promote heart health. Stir fry all kinds of colorful vegetables with ordinary olive oil. You can even bake them with it. Extra virgin olive oil is made by the first pressing of Olives, with the highest antioxidant levels, but when exposed to high temperatures, they also begin to degrade prematurely. In order to make full use of olive oil, you can use extra virgin olive oil to make drizzle and homemade salad dressing.

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3. Peanut butter (1 tbsp): about 3.3 g of good fat

sometimes there is nothing more comfortable than Pb and j sandwiches. In addition to being absolutely delicious, this parent-child classic is also good for your heart. Peanut butter contains nearly 4 grams of monounsaturated fat per tablespoon. It also provides a lot of fiber, as well as other important vitamins and minerals. Studies have shown that people who regularly add nuts or peanut butter to their diet are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts. Spread natural, salt free peanut butter on crisp apple slices, or add it to smoothie.

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4. Lamb (3 oz): about 3.3 g of good fat

this is a food you may not have expected: lamb. On average, a 3-ounce portion of lean lamb contains 3 grams of monounsaturated fat and about the same omega-3 fatty acid alpha linolenic acid (ALA) as a tablespoon of olive oil. Lean mutton includes the meat on the legs, waist and lamb chops. Generally speaking, mutton is an excellent source of protein, vitamin B12, niacin, zinc and selenium. Lamb is the perfect choice for barbecue or as a main or side dish at any time of the year. Besides, you can put it in soup, salad or even pizza!

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5. Avocado (1 / No.5 Middle School): about 3 grams of good fat

they are delicious, creamy and sweet, so what doesn't love avocado? An ounce contains about 3 grams of fat, 75% of which comes from "good" mononuclear and poly. Avocado also contains nearly 20 different vitamins, minerals and beneficial plant nutrients, including vitamin E, folate, fiber and carotenoids, such as lutein and zeaxanthin. Avocado has been shown to be a nutritional enhancer, so you can absorb more fat soluble and beneficial carotenoids from plant foods. In addition to your favorite guacamole, try fresh guacamole salads, sandwiches or toast in tomato or vegetable soup.

correlation: do not make chocolate pudding with secret recipe. Hazelnut (1 ounce): about 12.9g of good fat

nearly 13g of monounsaturated fat per ounce, hazelnut can help reduce the risk of cardiovascular disease. Hazelnut is not only a choice for heart health, but also rich in manganese and copper, which are important minerals for iron absorption and bone formation. Tip: in order to enhance the unique flavor of hazelnut and develop its color better, you can try to bake hazelnut on the baking tray. Lay the nuts in a layer and bake at 275 ° f for 15-20 minutes. To remove the peel, wrap the warm hazelnuts in a towel and allow them to stand for 15-20 minutes.

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7. Flaxseed oil (1 tbsp): About 2.5G of high-quality fat

is rich in soluble fiber, with nearly 3G of monounsaturated fat per gram. Research shows that flaxseed oil may be beneficial to people with heart disease and help prevent cancer. Make a salad dressing with this nutty oil, add soup and Smoothie to increase nutrition, or add your favorite pasta sauce to increase the fatty acids that are good for you. Because linseed oil will turn sour soon, it must be refrigerated after opening to avoid exposure to the sun. When purchasing linseed oil, look for a cold pressed variety, as it is processed at the lowest temperature to maintain its integrity.

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8. Pork (3 ounces): about 2.09g of good fat

pork is rich in monounsaturated fat, ounces are ounces, and pork loin contains less fat than chicken breast. That's good news considering that Americans eat more than 50 pounds of pork a year. In fact, a recent study of overweight adults found that regular consumption of fresh, lean lean pork helped improve body composition and cardiovascular risk factors. Pork is not only a source of protein and healthy fat, but also contains iron and potassium. Mix things up and try our easy weekend slow stew of shredded pork with chili.

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9. Dark chocolate (1 ounce): About 3.5G of good fat

almost 3.5G healthy monounsaturated fat per ounce, which is a real heart intelligence. Look for dark chocolate with high cocoa content (preferably 70% or higher), because more cocoa means more health benefits and less sugar. Recent studies have shown that eating high cocoa dark chocolate can improve blood vessel function. In three ways, you can get a double explosion of antioxidants: 1. Melt 70% dark chocolate on berries, 2. Enjoy a piece of dark chocolate with a cup of green tea, or 3 cups. If you feel too indulgent, try a small square of dark chocolate with a glass of antioxidant rich red wine. Pistachio (1 ounce): about 6.7g of good fat

about 90% of pistachio fat is healthy unsaturated fat. Research shows that when people with high cholesterol eat pistachio as a daily snack, their blood antioxidant content increases, and the level of harmful LDL cholesterol decreases, compared with those who do not eat pistachio. One serving of pistachio contains 7 g of monounsaturated fat, 4 g of polyunsaturated fat and 1.5 g of saturated fat. Because nuts are high in calories, it's important to remember that 49 pistachios an ounce and 30 pistachios contain about 100 calories. It's a wise choice to treat pistachios as snacks rather than carbohydrate rich foods like crackers or pretzels. Pistachios can provide more fiber and make you feel fuller longer.

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11. Olives (top 10): about 3.4g of good fat

> do you prefer green, black, purple or brown - all olive varieties are rich in monounsaturated fat. In fact, recent studies have shown that monounsaturated fats in olives help lower blood pressure. Olive oil also contains antioxidants, which can prevent heart disease, cancer and other chronic diseases. Consider making an olive cabbage sandwich or French bread, sprinkle chopped olives on a salad, or add olives to a delicious chicken or fish marinade.

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12. Walnut (1 ounce): About 2.53 g of good fat

nearly 3 g of healthy monounsaturated fat per ounce, walnut is also a nutrition generator, a powerful driver for packaging protein, fiber, magnesium and phosphorus - all important nutrients to achieve the best health status. For a crunchy snack, try these Parmesan walnuts.

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13. Rapeseed oil (1 tbsp): about 8.8g of good fat

large multifunctional, light and explosive nutrients make rapeseed oil the best choice for cooking. In artery clogged saturated fat, it's lower than any vegetable oil commonly found in supermarkets. Just a tablespoon of rapeseed oil contains nearly 9 grams of monounsaturated fat. Because of its high heat resistance, rapeseed oil can be used in various cooking media, including baking, frying and barbecue. If possible, it is important to choose organic and extrusion extruders (mechanical extraction at 120 degrees Fahrenheit instead of chemical extraction to avoid chemical residues).


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14. Sunflower seed (1 ounce): about 3.07g of good fat

sunflower seed is a real nutrition power bank, rich in healthy fat, protein, fiber, minerals and phytochemicals. And because 90 percent of the fat in sunflower seeds is good, unsaturated fat, they are an excellent choice for people with high cholesterol or triglycerides. An ounce of sunflower seeds provides 76% vitamin E, which can be sprinkled on salads, or roasted directly in the oven for 5 minutes until slightly brown. One of the best ways to use sunflower seeds is to make a rich, nutritious breakfast with an omelet. This Sunflower Garden omelet (see hyperlink below) has always been a favorite.

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15 years old. Almond (1 ounce): about 8.9g of good fat

for a small handful of almonds to provide you with a delicious, protein packed snack, each ounce contains 9g of monounsaturated fat - about 23 complete almonds. This nutritious nut is also an excellent source of vitamin E, magnesium and manganese, as well as fiber, copper, phosphorus and riboflavin. An ounce of almond has similar antioxidants to a cup of green tea or a half cup of broccoli. For creative recipes using almonds, try this simple orange almond caraway salad.

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16. Sesame (1 ounce): about 3 grams of good fat

a delicious Asian dish. One ounce of sesame supplies 3 grams of handy monounsaturated fat, not to mention 35% of the recommended daily calcium demand. In addition to being the main source of monounsaturated fat, sesame seed also contains two kinds of beneficial fibers, sesamin and sesamin, which have been proved to have the effect of lowering cholesterol. Sesame seed is an excellent source of zinc, which is an essential mineral for collagen production. Add protein rich sesame seeds to roasted chicken, fish or salad for delicious nut flavor and taste, use them to make homemade tahini, or add sesame seeds to unique flavor mixture, such as za'atar in the Middle East.

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17. Duck breast (3 ounces): about 4.6g of good fat

although not as common as beef or chicken, ducks are becoming more and more popular for good reasons. Because it's mainly made up of monounsaturated fat (nearly 5g per three ounces), ducks are a great choice if you want to add a new lean to your dinner. As a source of high quality protein, ducks are rich in B vitamins, which are important for normal metabolism. The duck is also rich in selenium, which is a necessary trace element for enhancing immunity and supporting enzyme activity. Roast duck is a delicious dish baked or grilled in a pan. It usually goes well with fruits, such as cranberries or oranges.

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18. Bacon (3 ounces): About 18.3 g

three ounces of bacon contain 18.3 g of good fat, which may be the time to "take bacon home". In fact, the monounsaturated fat found in bacon, oleic acid, is actually the same monounsaturated fat found in olive oil. Still, many bacon varieties are highly processed, so look for brands that don't contain preservatives. When choosing bacon, look for natural untreated varieties (such as the untreated apple wood bacon from merchant Joe or Niemann Ranch) because they don't contain nitrate. Salted bacon contains nitrates, which are linked to cancer.

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What do you think? What do you think is the source of "good" fat? Did the food on our list surprise you? Will you add the food in this slide to your diet? Please leave a comment below and let us know.

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