Most people have been trained to choose low-fat foods over high-fat foods. Fat has always beenpositioned as a dietary enemy, so it’s no wonder it can get totally confusing when doctors and dietitians sing the praises of what they callhealthy fats。您可能知道，鳄梨是其中之一，这种营养启示是为了使它们从Guac Staple上升到Instagramstardomin recent years. And of course there’solive oil, the lynchpin of theMediterranean Diet。但是，还有更多健康的高脂食品，您绝对应该定期从事餐点和小吃。这是您应该知道的。
WHAT HEALTHY FATS ARE
The phrase “healthy fat” usually refers to monounsaturated and polyunsaturated fats. What makes them healthy is that, among otherheart-health benefits，它们有助于减少LDL胆固醇，这种胆固醇会阻塞动脉。Research还表明它们可以使胰岛素和血糖水平受益，从而降低2型糖尿病的风险。
“单不饱和脂肪是所有脂肪中最健康的脂肪之一，”Dana Hunnes博士，M.P.H.，R.D。，加州大学洛杉矶分校医学中心的高级营养师，公共卫生野生医学院的兼职助理教授告诉Self。“这些是抗炎药，降低了心血管疾病的风险，并充满了健康的营养。”
多不饱和脂肪也可以健康。这两种主要类型是Omega-3和Omega-6脂肪酸，我们的身体需要脑功能和细胞生长的必要脂肪。omega-3s对心脏健康的各个方面都是有益的，并且大多在鱼类和藻类，坚果和种子中发现。Hunnes补充说：“其他多不饱和脂肪，[Omega-6]可以在某些植物性油中找到。”“它们并不是特别有害，但不一定像欧米茄3和单不饱和脂肪一样有益。”Omega-6s与Omega-3一起工作以降低LDL胆固醇，但research suggeststhat eating more omega-6 than -3 may contribute toinflammation和体重增加，因此关键是要确保您的omega-3摄入量总是更高的。
WHAT UNHEALTHY FATS ARE
One easy rule: You should always avoid trans fats—they’re listed on the nutrition label as “partially hydrogenated oils。” Most are artificial and raise your LDL cholesterol while lowering your HDL cholesterol (the good kind that helps keep blood vessels clear). According to theAmerican Heart Association，反式脂肪会增加您患心脏病的风险和中风, and are associated with a higher risk of type 2 diabetes.
The guidance onsaturated fatis a little more complicated. Old nutrition research said saturated fat was really bad for your cholesterol levels, but newer information suggests it has a more neutral effect. The topic is very touchy, and the USDA Dietary Guidelines and the American Heart Association still recommend limiting your intake and opting for monounsaturated and polyunsaturated fats instead. Many of the healthy foods below have some saturated fat in them, but it doesn’t make up the majority of the fat content and won’t negate the positive effects of the healthier fats.
BEST SOURCES
1. AVOCADOS
一种媒介avocadohas approximately 23 grams of fat, but it is primarily monounsaturated fat. Plus, a medium avocado contains 40 percent of your daily fiber needs, is naturally sodium- and cholesterol-free, and is a good source of lutein, an antioxidant that may protect your vision. Try enjoying it in place of foods that are higher in less-healthy saturated fat—use 1/5 of a medium avocado to replace the mayo on your sandwich, the butter on your toast, or the sour cream on your baked potato. Keep in mind that they’re pretty high in calories, so you generally want to stick to no more than 1/4 an avocado at a time.
2. WALNUTS
核桃是omega-3脂肪酸的最佳来源之一，特别是α亚油酸，这是一种在植物中发现的omega-3。Arecent studylinked a handful per day to lower total cholesterol and LDL cholesterol as well as improved blood vessel function.Research还表明，饮食坚果似乎会降低血凝块的风险，从而导致心脏病发作并改善动脉内壁的健康。
3.加上其他坚果，例如杏仁和开心果
山核桃，开心果，腰果和杏仁等坚果也包含许多健康脂肪。杏仁是维生素E最丰富的，开心果具有叶黄素和玉米黄质，类胡萝卜素对eye health。您需要吃的只是每天1/4杯服务以获取好处。有些品种比其他品种，例如腰果和澳洲坚果，因此您需要密切注意服务尺寸。（坚果平均每杯有45克脂肪。）营养ists love pistachios因为您必须要外壳的事实可以帮助您饮食较慢，自然控制部分尺寸。花生（从技术上讲，豆类）含有单不饱和脂肪，但其所有多不饱和脂肪均为omega-6s，证据表明可能不会对我们有任何帮助。
4. NUT AND SEED BUTTERS
一种更简单的方法来获取坚果的所有脂肪优点，可能是从坚果或种子黄油中获得的。尝试杏仁和腰果或向日葵种子黄油，以获取植物性剂量的单不饱和和多不饱和脂肪。您所需要的只是2汤匙 - 将其放在烤面包上，或用新鲜的苹果片食用。选择尽可能少的成分的全天然坚果黄油。
5.橄榄
One cup of black olives has 15 grams of fat, but again, it is mainly monounsaturated. Plus, no matter what variety of olive you enjoy, they all contain many other beneficial nutrients as well, such as hydroxytyrosol, a phytonutrient that has long been linked tocancer prevention。新的研究表明，这种植物营养素也可能在减少骨质流失方面发挥作用。而且，如果您患有过敏或其他炎症状况，那么橄榄可能只是您的零食，因为研究表明橄榄提取物在细胞水平上充当抗抗药性。即使有所有这些好处，重要的是要注意您的份量，因为橄榄在钠中可能很高。坚持5个大或10个小橄榄作为完美的部分。
6. OLIVE OIL
It’s become the go-to cooking oil in many kitchens for a good reason:Olive oilis full of monounsaturated fats. But don’t be too heavy-handed with that pour—just one tablespoon has 14 grams of fat.
7. GROUND FLAXSEED
One cup of ground flaxseed has a whopping 48 grams of fat, but it’s all healthy, unsaturated fat. And here’s the thing, you only need 1-2 tablespoons to reap the benefits. Flaxseed is a great source of omega-3 fatty acids, too, so ground flaxseed is a great way for vegetarians (or those who don’t eat fish) to meet their need. Also, flaxseed contains up to 800 times more lignans than other plant foods. These plant nutrients contain both plant estrogen and antioxidant properties, and research suggests that they may help prevent certain types of cancer. Last, but not least, flaxseed contains bothinsoluble and soluble fiber, so it can help you feel fuller longer as well as reduce cholesterol and promote heart health. Sprinkle a little bit on yogurt or oatmeal, or scoop a spoonful into a smoothie. Or try baking it into this美味，坚果馅饼皮。
8. SALMON
Oily fish likesalmon(and sardines, mackerel, and trout) are full of omega-3 fatty acids, and known to help boost heart health. It’s one of the best ways to get the essential fat. TheAmerican Heart Associationrecommends eating at least two servings weekly to get the best benefits. Here are20 simple recipes to try。
9. TUNA
Tuna also packs a high amount of healthy fats and omega-3s. We’re talking both the conveniently canned stuff and the kind you find at your favorite sushi spot. It’s versatile—tuna steaks, tuna burgers, tuna salad, the options are endless—so it’s pretty easy to fit into your diet. Like salmon, you should limit your intake to about 12 ounces (two meals) a week to avoid过度暴露于汞之类的东西that can be found in small amounts in seafood.
10. DARK CHOCOLATE
恩，那就对了。一盎司（大约3个手指的价值）dark chocolate算作一份，含有约9克脂肪。它的脂肪含量的一半饱和，但它还含有健康的脂肪和许多其他健康的营养素 - vitamins A，B和E，钙，铁，钾，镁和类黄酮（基于植物的抗氧化剂）。您知道一盎司的黑巧克力还拥有3克纤维吗？几乎是蔬菜。最高水平的类黄酮的可可含量至少为70％。
11.豆腐
它的脂肪不如此列表中的其他食物高，但豆腐仍然是单不饱和和多不饱和脂肪的良好来源。超级豆腐的一个适中的3盎司部分含有5至6克脂肪和约1克饱和脂肪，但这是来自大豆的天然脂肪，豆腐被认为是一种健康食品，这是有原因的。这是一个坚实的植物性蛋白质that’s low in sodium and provides nearly a quarter of your daily calcium needs. Check out这11种美味食谱狗万买球网址that are perfect for tofu first-timers.
12.毛豆
大豆都充满了多不饱和和单不饱和脂肪，也是一个很好的来源植物性蛋白质和纤维。享用它们像美味的零食一样煮熟并腌制，或将其泥制成绿色twist on your usual hummus。
13.向日葵种子
撒上他们在沙拉上，或者少量食用大量的健康脂肪，蛋白质和纤维。
14. CHIA SEEDS
这些small but mighty seedsare loaded with omega-3s, fiber, protein, essential minerals, and antioxidants. Their popularity as a superfood is well deserved—you can toss a tablespoon into your smoothies for a quick fat, fiber, and protein boost, or soak them overnight for a ready-when-you-wake-早餐冻糕。Youcan even use them为您的甜点增添营养。
15.鸡蛋
Eggs are an inexpensive and easy source of protein. People often think egg whites are a healthier option than whole eggs because they contain less fat, but while it’s true that the egg yolk contains some fat, it’s also packed with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms), an important B vitamin that helps regulate the brain, nervous system, and cardiovascular system. As for the cholesterol? Thelatest nutrition researchhas found that eating cholesterol doesn’t raise our blood cholesterol. In fact, research has linked moderate egg consumption to improved heart health.
THESE FOODS ARE HIGHER IN SATURATED FAT AND SHOULD BE EATEN MORE SPARINGLY, BUT CAN BE PART OF A HEALTHY DIET:
16. LEAN GRASS-FED BEEF AND PORK
牛排通常被认为是高脂食物，实际上不如您想象的那样脂肪，特别是如果您选择其中一种lean cuts, which have 5 grams of fat and less than 2 grams of saturated fat per 3-ounce serving, on average. What’s more, lean beef is an excellent source of protein, iron, and zinc, all important nutrients for active women. One 3-ounce portion of lean beef packs a whopping 25 grams of muscle-building protein, three times the iron (which is important for carrying the oxygen in your blood to your brain and muscles) of 1 cup of spinach, and a third of your daily zinc needs to help support your immune system. Lean cuts of pork, like pork tenderloin, can also be a good source of fat when eaten in moderation. Cured and processed pork, like bacon, often contains loads of sodium and other preservatives like nitrates (which have被链接增加心脏病和cancer risk），因此它们不是食用其他白肉的最健康方法。
17.全脂牛奶
AsSELF has previously reported, research is starting to suggest that consuming full-fat dairy products over low-fat or fat-free ones may have weight-control benefits. It may even help reducetype 2 diabetes risk。一杯（8盎司）全牛奶中含有8克脂肪，含5克饱和脂肪与脱脂牛奶相比，这两个脂肪都不包含。其他支持乳制品中脂肪的支持者指出，您需要脂肪吸收牛奶中的维生素A和D，因为它们是脂溶性维生素。
18.全脂酸奶
When you’re shopping for yogurt, make sure to buy one that contains active cultures to reap the肠道健康益处。And opt for a plain option over fruit-flavored—they tend to pack an astounding amount of added sugar. Feel free to toss in some heart-healthy nuts and some fresh fruit, though.
19. PARMESAN CHEESE
Cheese often gets a bad-rap for being a high-fat food—especially hard, full-fat cheeses like Parmesan. While it is true that cheeses have more saturated fats than plant based foods, they (especially Parmesan, which contains 8 grams fat and 5 grams saturated fat per ounce), provide loads of other nutrients as well. In fact, Parm tops the cheese charts in terms of its bone-building calcium content, providing nearly a third of your dailycalcium needs。Ounce for ounce, it has more protein than any other food—and yes, we are including meat and eggs on that list!
