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Incorporating certain fatty foods into your diet is necessary for your long-term heart and brain health. Foods such as avocados, eggs, nuts, and fish are important to start thinking about integrating into your diet. It's key to note that you should be monitoring your fat intake, keeping in mind not to overdo it on healthy fats. You can monitor your body fat % and more using tools such as the FitTrack Dara scale and FitTrack app.
Avocados
Fatty Benefits
- Heart health: the avocado fruit has been proven to reduce the risk of heart disease and contribute to keeping the heart in great shape.
- Brain food: avocados are monounsaturated fat that promote healthy blood flow to the brain, which is beneficial to brain health.
- Source of potassium: a potassium-rich diet boasts many health benefits including decreasing the risk of stroke, lowering blood pressure, and protecting against loss of muscle mass.
Recommended Amount To Eat
- No more than 1/4 per day, as avocados are very high in calories. One cup contains approximately 10 - 20% of a person's daily calorie needs (240 calories).
Nuts & Fish
Fatty Benefits
- Rich in omega-3s: walnuts and salmon will have you reaping the benefits of this essential fatty acid. Omega-3s are known to fight depression and anxiety, improve eye health, brain, and heart health.
Recommended Amount To Eat
- Approximately 6 - 9 walnuts were found to have notable advantages to your health.
- According to the American Heart Association, eating fish 2-3 times a week will have significant benefits on your overall health and mental well-being.
Eggs
Fatty Benefits
- Rich in proteins, healthy fats such as omega-3s and minerals.
- The International Journal of Obesity found that when eggs are substituted for a grain-based diet, candidates experienced enhanced weight-loss.
Recommended Amount To Eat
- It's suitable to consume 6-7 eggs per week.
