5 of the healthiest high-fat foods you should eat every day

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The massive boom in zero-fat diets , which was popular for more than 10 years, fortunately, has passed. Now all the world's leading nutritionists have excluded fats from the black list. What's more, studies show that eating the right fats significantly reduces the risk of cardiovascular disease. We have collected for you the 7 best sources of fats that should be included in the diet and not be afraid of harming the figure.

Red fish

Perhaps when you were a child, your mother and grandmother forced you to eat fish, saying that it is food for the brain. And they were right. Omega-3 acids, which are rich in red fish, ensure the brain's work, and their deficiency can lead to a decrease in mental functions. To replenish fatty acid reserves, choose salmon and trout. Seafood, such as oysters or mussels, is also good.

Avocado

One of the main advantages of this fruit is its antiviral effect. Mexican scientists have proven that avocado oil reduces the level of triglycerides and LDL-cholesterol, which is directly related to the risk of vascular disease. In addition, the high fat content in avocado helps the body absorb vitamins A, D, E and K, so we advise you to start a good habit and add avocado to a vegetable salad. However, it is worth remembering that one such fruit contains about 350 kcal – it is better to adhere to the daily norm and not eat more than half of the fruit at once.

Olives

Everyone knows that olive oil is one of the most useful, but olive fruits as such deserve to be on the list of the most useful fatty products. Thanks to the unique acids, they protect the heart muscle from damage. And also rich in iron and antioxidants that preserve cells. If you do not like olives in their pure form, add this product to a salad or cook with olive oil.

Nuts and seeds

Such a snack is convenient to take with you, it will help you maintain energy throughout day A large amount of fatty acids and vitamin E makes nuts and seeds one of the most useful fatty foods. British researchers concluded that those who regularly eat nuts have a 50% lower chance of developing diabetes, and the risk of heart attacks and strokes is reduced. We advise you to include nuts, pumpkin seeds, sesame seeds in your daily diet. But remember that salt, sugar and caramelization negate the benefits of this product.

Dark chocolate

Contrary to popular belief, chocolate can be good for your figure. Recent studies show that those who treat themselves to bitter chocolate are on average 2-3 kilograms slimmer than those who do not eat this product at all. And this is not its only advantage. Two squares of chocolate per day protect the heart and strengthen the vessel walls.