Top picks for heart health
Healthy fat vs. harmful fat
Most people could benefit from 50-70 percent of their diet as healthy fat for optimal health — a far cry from the 10 percent currently recommended. The key is to avoid trans fats, lower your carb intake, and focus on high-quality healthy fat — saturated and monounsaturated fats from animal and tropical oil sources such as avocados, raw nuts and seeds, cocunut oil, cacao butter, pasture raised eggs and salmon.
Rich in monounsaturated fats, which raise levels of good cholesterol while lowering the bad. Avocado is rich in monounsaturated fats, which raise levels of good cholesterol while lowering the bad. Also packed with the benefits of vitamin E, which help prevent free radical damage and support healthy skin. In Chinese medicine, avocado is cooling and nourishes the yin, helping dry skin, hair, eyes and anti-aging.
2. Raw Nuts & Seeds
Raw nuts & seeds are high in monounsaturated fats that help keep us heart-healthy and disease-free. Healthy nuts are also great sources of protein, minerals and other life-enhancing nutrients. Scientific studies now show that different types of nuts and seeds may support factors that help prevent heart disease, weight gain and the accumulation of LDL cholesterol.
3. Coconut Oil & Cacao Butter
Coconut oil contains high amounts of natural saturated fats which increases good cholesterol which supports heart health, and the antioxidants found in coconut oil promote it’s anti-inflammatory properties. One of the reasons that cocoa butter is so valuable is its high concentrationof antioxidant compounds, including oleic acid, palmitic acid, and stearic acid. Although these are technically fatty acids, they are beneficial for the body, and help to neutralize free radicals throughout the body, particularly in the skin.
4. Pasture-Raised Eggs and Salmon
The yolk of pastured eggs is a rich source of cholesterol and omega 3 fats, which should be part of every healthy diet. There is plenty of research proving that omega 3s are important for cardiovascular health and a strong immune system. Salmon is also rich in omega-3 to help curb your hunger and keep you full throughout the day.