Salmon
Walnuts:
Walnuts have earned their super food status in part because of their
fats. They are one of the few foods to deliver alpha-linolenic acid, a
type of omega-3 fat thought to protect against heart disease.
•Olives: Olive oil is a great way
to get monounsaturated fats in your diet, but so are olives. They also
deliver plant sterols — compounds that can lower “bad” LDL cholesterol.
Olives can be pretty high in sodium, but you can take away some of that
salt by soaking them in fresh water.
•Avocados: Avocados get their
creamy texture from heart-healthy monounsaturated fats. They also
deliver fibre, which helps you feel full, as well as potassium and
vitamin C. For a heart-smart and delicious breakfast, smash an avocado
onto whole-grain toast.
•Canola oil: Canola oil is an
excellent heart-healthy choice for cooking. It’s loaded with
monounsaturated fats, which can raise your “good” cholesterol (HDL) and
lower your “bad” cholesterol (LDL). It’s particularly good for cooking
at high temperatures, since it has a higher smoke point than olive oil.
•Peanut butter: Smear some toast
or apple slices with peanut butter and you have a breakfast or snack
with staying power. The unsaturated fats in peanut butter help make the
meal satisfying by making it take longer to digest and it’s also packed
with protein. Stick to natural peanut butter to avoid the added sugars
and unhealthy partially hydrogenated fats that are added to other kinds
of peanut butter
•Salmon: As an “oily” fish,
salmon has lots of DHA and EPA — two kinds of omega-3 fats that can
reduce inflammation, lowering risk of skin cancer and heart disease.
Want an alternative to salmon? Trout, mackerel, sardines and herring are
all good choices for getting DHA and EPA into your diet
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