Nourish the heart and lower blood lipids by eating more foods rich in healthy fats.

When it comes to fat, many people think of problems like obesity, high blood lipids, and high blood pressure. In fact, fat is also an essential nutrient for the human body. Properly consuming foods rich in good fats is very beneficial for the cardiovascular system and helps to nourish the heart and lower blood lipids!

1. Deep-sea fish

Fish containing fatty acids, such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna, are all excellent sources of omega-3 fatty acids. These are "good" fats that help maintain heart health. Especially as you get older, they can even help improve memory, promote brain health, and reduce the risk of Alzheimer's disease. The American Heart Association recommends eating at least two servings of fatty fish per week. Each serving is 3 ounces, which is about the size of a deck of cards. Additionally, studies have shown that eating more deep-sea fish also helps to maintain joint health and reduce the risk of breast cancer.

2. Avocado

The delicious avocado is beneficial for your heart health and may also help treat osteoarthritis, all thanks to the fat in avocados. More than 80% of its fat is unsaturated fatty acids, known as "healthy fats," while it is also rich in various antioxidants like vitamins E and C, and trace elements like selenium, as well as multiple minerals. At the same time, avocados contain a large amount of enzymes that aid digestion and cleanse the intestines, and they have important physiological functions such as lowering cholesterol and blood lipids, and protecting the cardiovascular and liver systems.

Avocado and Pear Salad

3. Walnuts

Walnuts contain fats that can help maintain heart health, but they should not be eaten in excess. Healthy fats do not mean the more you eat, the better. Experts recommend eating about 1 ounce of walnuts at a time, which is approximately 14 walnuts.

4. Olive oil

Whether you are cooking or making a salad, try to use olive oil. This is because the unsaturated fats in olive oil remain stable at high temperatures, preventing the destruction of antioxidants. The monounsaturated fatty acid content (mainly oleic acid) in olive oil exceeds 60%, which is much higher than that of common soybean oil, peanut oil, and salad oil. This type of fat can not only lower bad cholesterol (LDL, low-density lipoprotein) levels but also increase good cholesterol (HDL, high-density lipoprotein) levels. You can also drizzle some olive oil when baking other foods.

Olive Oil and Cherry Radish Salad

5. Flaxseeds

Flaxseeds are rich in fiber and N3 fatty acids. Besides preventing arrhythmia, these fatty acids can also eliminate harmful fats like triglycerides from the blood and prevent thrombosis. Additionally, flaxseeds can help relieve inflammation.

6. Eggs

Eggs are an important source of protein. At the same time, an egg contains less than 5 grams of fat, and some eggs are even rich in extra omega-3 fatty acids, which are beneficial for preventing heart disease. Furthermore, eggs contain other healthy components such as vitamins A and D, lecithin, lutein, and zeaxanthin. Eating one egg a day is beneficial for promoting overall health.

Easy Microwaveable Silky Egg Custard