Each 10-gram-per-day increase in extra virgin olive oil reduced cardiac event risk by 10%.
Olives are sharp, flavorful, and filling, making it hard to consume just one or two. They protect the heart due to their high monounsaturated fatty acid content.
Fisheries enhance brain, heart, and blood vessel function, according to Harvard function Publishing. Large levels of omega-3s are found in fatty fish.
Whether you sprinkle them on salads, combine them in smoothies, or soak them in pudding, Chia seeds are nutritious (Healthline).
Avocado instead of cream cheese on your next bagel.Everyday Health reports 114 calories, 6.7 grams of monounsaturated fats, 345 milligrams of potassium, and 6 grams of fiber in a half avocado.
Several spoonfuls of yogurt may alleviate stomach issues. Probiotics and protein make yogurt a good source of fat.
One egg per day may lessen heart risk, says a 2018 Heart study. Researchers found that daily egg consumption improved cholesterol. Eggs daily regulated inflammation and blood sugar.
You may simply add excellent plant protein to your diet with tofu (Cleveland Clinic). Its versatility makes it a perfect red meat substitute (Self).
The antioxidant-rich pistachios boost nutrition. The Cleveland Clinic believes these green nibbles decrease cholesterol with monounsaturated fats. For blood flow, vitamin B6 is provided.
According to a 2020 Nutrients article, they prevent type 2 diabetes and heart disease, inflammatory illnesses that increase dementia risk.
Flaxseeds contain phytonutrients, healthy fats, and plant protein, per Livestrong. These seeds boost cholesterol and cardiovascular health with their rich lignans, phytoesterols, and omega-3 fatty acids (Medical News Today).
Kiwis are a good source of healthy fats due to their small black seeds (Livestrong). The minimal fats in kiwi have a big influence.