1. Fish is a fantastic source of healthy fats. You should consider adding fish like Mackerel, Herring, or Salmon to your meals regularly, as these varieties are rich in omega-3 fatty acids, which have been shown to improve cardiovascular health and reduce inflammation in the body [5].
2. Why not sprinkle some powdered flax seeds on your breakfast cereal or yogurt? They're packed with essential fats, particularly alpha-linolenic acid (ALA), which has been associated with beneficial effects on metabolic health in overweight children [1].
3. Try switching to Olive or Canola oil for your salad dressing. They're way healthier alternatives compared to regular oils, as they are rich in unsaturated fatty acids that can help improve lipid profiles and reduce the risk of atherosclerosis [5].
4. It's best to steer clear of packaged or frozen foods (think cookies) that are loaded with hydrogenated oils, as these contain trans fats that can negatively impact cardiovascular health and overall well-being.
5. Got a sweet tooth? Opt for dark chocolate that has a high cocoa content and low levels of milk and sugar. It's actually a great source of antioxidants, which can help combat oxidative stress and may improve heart health [3].
6. Make sure to include nuts like walnuts, peanuts, or almonds in your daily diet. You can add them to salads or just snack on them — they're rich in unsaturated fats and have been shown to improve markers of atherosclerosis in various studies [5].
7. Avocado is another great source of monounsaturated fat. You can enjoy it raw or toss it into your salad. Plus, it helps reduce certain health risks, including cardiovascular disease, due to its healthy fat content and nutrient profile [1].
For personalized advice, consider talking to an online doctor. With services like an online doctor consultation or an online AI doctor, you can get the guidance you need. So, if you have questions, don't hesitate to chat with a doctor online!
References:
- B Virgolici, L A Popescu, H M Virgolici, C D Stefan, M Mohora, O Timnea. EFFECTS OF OMEGA-3 FATTY ACIDS ASSOCIATED WITH ANTIOXIDANT VITAMINS IN OVERWEIGHT AND OBESE CHILDREN.. PubMed. 2023.
- Isabel Müller, Alexander Gulde, Gertrud E Morlock. Bioactive profiles of edible vegetable oils determined using 10D hyphenated comprehensive high-performance thin-layer chromatography (HPTLC×HPTLC) with on-surface metabolism (nanoGIT) and planar bioassays.. PubMed. 2023.
- Hans-Gerd Janssen, Carmen Gah, Herrald Steenbergen, Ed Rosing, Martin Spraul. A Fast GC-MS-Based Method for Efficacy Assessment of Natural Anti-Oxidants for Inhibiting Lipid Oxidation.. PubMed. 2021.
- Marcin Cichoń, Urszula Błaszczyk, Jolanta Zalejska-Fiolka. [Effect of α-lipoic acid on free radical processes in serum of rats on high fat diet].. PubMed. 2017.
- Patrícia Amante de Oliveira, Cristiane Kovacs, Priscila Moreira, Daniel Magnoni, Mohamed Hassan Saleh, Joel Faintuch. Unsaturated Fatty Acids Improve Atherosclerosis Markers in Obese and Overweight Non-diabetic Elderly Patients.. PubMed. 2017.