1. Prepare fatty fish. If you are looking to boost your intake of healthy fats, eating a diet heavy in certain fish is a good first step. Many species of fish are high in omega-3 fatty acids, a polyunsaturated fat that promotes brain and heart health. You should try to eat a serving of fish twice a week to get these heart healthy benefits.
2. Cook more soy products. Omega-3 fats can also be found in many soy products, including tofu. Consider using tofu as a meat or dairy substitute in your meals. This will help you get more healthy fats and avoid the unhealthy ones found in animal products.
3. Consume more dark leafy greens. Vegetables like kale, spinach, and Brussels sprouts are high in omega-3 fatty acids. You can eat them raw, roast them in the oven, or boil them in a pot.
4. Eat avocados. This “super food” is high in both monounsaturated and polyunsaturated fats. You can add avocado slices to a sandwich or salad, or mash it into guacamole. If you are looking to improve your heart health, snack on avocados more often.
5. Get more nuts and seeds in your diet. Nuts and seeds are a great source of monounsaturated fats. Toss them on top of a salad or mix them into a stir-fry. They can also be a heart-healthy snack that you can eat on the go.
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