Healthy Fat Foods To Manage Chloesterol

Normally one hears that don't eat fatty foods if you've cholesterol. But, what people forget is there are some good fats too, which helps to lower cholesterol.

1) Fish-Fatty fish like salmon, mackerel, herring, lake trout, sardines, and tuna are good sources of omega-3 fatty acids. These are "good" fats that help keep your heart healthy. They may also help keep your brain sharp, especially as you get older. A serving is 3 ounces -- about the size of a deck of cards. Have it baked /grilled, or poached.

2)Avocado- Have avocado with sandwich or serve it up in guacamole or you can make a tasty spread with coriander leaves, avocado, green chilies, lime juice and salt. Then you get extra benefit of Vitamin C from lime juice, coriander leaves and green chilies !
Avocado is not only good for heart but also for osteoarthritis, as it contains good fat. When we eat it along with other foods, it helps us to absorb those nutrients better.

3) Seeds- Various pumpkin seeds, sunflower seeds, melon seeds and sesame seeds are all full of nutrients- magnesium, calcium. They have "good" fats that can lower cholesterol. In general, fats that come from plants are healthier than those from animal products. "Bad" fats are in foods like fatty cuts of meat, full-fat dairy products, and some packaged foods. Always read the nutrient table in packaged foods to know the fat content and other nutrients. Avoid trans fats and eat less of saturated  fats.

4) Nuts- All nuts are good for heart, especially walnuts contain omega-3 fatty acids. Since nuts are good, we'ld limit our helping to- 14 walnut halves, 23 almonds, 28 peanuts, 18 cashews, and 19 pecan halves.

5) Olive oil- It is high in good fats. It is good to cook with olive oil to get the benefits from it, we can use it for baking too.

6) Eggs- I know at once people will say, eggs are bad for heart, but having one egg a day is good as it gives us good protein. A full boiled egg has  5.3 grams of fat, most from healthy fats. Some eggs are also enriched with extra omega-3 fatty acids,which may be written on the carton.

7) Flax seeds ground- Flax seeds contain good fats, which can help make your skin look great . They add fiber and can help ease inflammation. Get good fats by sprinkling a teaspoon of ground flax-seed on your salad or your cereal, or use it when you're baking.

8)Beans- All types of beans- kidney , soy ,white are full of protein, fibre and healthy omega 3 fatty acids, which not only helps heart but also to be in good moods.

9) Fortified foods with omega 3 fatty acids- while shopping look at the labels, to know which foods are fortified, so go for them, as they're better than taking supplement.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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