It wasn’t long ago that we blamed fat for all of life’s ails. Sure, fat can make you gain weight and contribute to chronic diseases like heart disease, cancer and stroke. But not all fats were created equal. In fact, as you’ve probably heard, certain types of fat are actually good for your health.
那么，您应该吃哪种“肥大”食物？
“While it’s a good idea to limit saturated fats (found in cheese, meat, butter, sausage and desserts), you need fat to aid in the absorption of fat-soluble vitamins, including vitamins A, E, D and K,” says Registered Dietitian Patricia Bannan, author ofEat Right When Time Is Tight。奖励：脂肪会让您感到饱满。
关键是专注于良好的脂肪（单不饱和和多不饱和），并消除不良脂肪（反式和饱和脂肪）。这是班南的一些最爱：
牛油果Sure, avocados are high in fat — perhaps that’s why they’ve earned the nickname “butter pears” — but most of the fat in an avocado is monounsaturated, the heart-healthy kind that actually lowers bad cholesterol. In recent years, the U.S. government has even revised its official nutrition guidelines to urge Americans to eat more avocados. Moderation is still key, since one medium avocado boasts 30 grams of fat. Try substituting avocadoes for butter or cream cheese, or replace the mayo on your sandwich with avocado slices.
EggsEggs are an inexpensive and easy source of protein. People often think eggs whites are a healthier option than whole eggs because they contain less fat, and 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 of choline), an important B vitamin that helps regulate the brain, nervous system and cardiovascular system. And while there’s a lot of buzz about the cholesterol in eggs, research has linked moderate egg consumption to improved heart health.
Olive OilOlive oil is commonly used in the Mediterranean diet (one of the most recommended for a healthy lifestyle), and we’ve all heard that olive oil reduces the risk of heart disease, blood pressure and certain types of cancer. However, it still packs 100 calories per tablespoon, so moderation is important if you’re watching your weight. A recent study published in Neurology found that cooking with heart-healthy olive oil and using it for salad dressing may cut stroke risk.
坚果Your best bets for nutrition are almonds, walnuts and pistachios. Almonds are the richest in vitamin E; walnuts contain a plant-based omega-3 fatty acid; and pistachios have lutein and zeaxanthin, carotenoids important for eye health. Research shows nut eaters are generally thinner, less likely to develop type 2 diabetes and have a reduced risk of heart disease to boot. In terms of getting the most from your snack, pistachios win hands down. One of the lowest-fat nuts, you get 49 pistachios in a 1-ounce serving, compared to 23 almonds or 14 walnut halves.
坚果黄油Nut butters are another source of healthy fats, and peanut butter is just the beginning—try almond or cashew butter if you’re feeling adventurous. All of these butters boost protein and fiber intake. Just be forewarned, some are high in added sugars. Choose all-natural nut butters with as few ingredients as possible. Bannan likes almond butter jars that contain “dry roasted almonds” as the sole ingredients. Some may also contain sea salt.
脂肪鱼“脂肪鱼”一词听起来可能没有吸引力，但实际上，这些是海洋中最健康，最美味的食物。油性鱼类，例如鲑鱼，金枪鱼，沙丁鱼，鲭鱼和鳟鱼，里面充满了omega-3脂肪酸 - 脂肪好，这与大多数肉中发现的饱和脂肪不同。根据美国心脏协会的说法，人们应该每周至少吃两份湖鳟，鳟鱼，鲭鱼，鲑鱼，沙丁鱼或金枪鱼，以供他们含有的健康omega-3脂肪。
您依靠哪些高脂食品来实现宏观目标？你远离哪些？分享评论！
