When I say 5 foods rich in good fats i mean omega-3. The omega-3 fats are regarded as good fats.
Whatever meal is consumed at any time of the day, be sure to have this fatty acid in you diet.
Below are readily available foods that can be consumed.
1. Fish: A Great Source
Cold-water fish has the highest amount of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends at least two servings per week of salmon, tuna, herring, lake trout, sardines, or similar fatty fish. Why? Studies show that the omega-3s DHA and EPA lower triglycerides, fats in your blood that can lead to blocked arteries. And omega-3s can also help reduce the risk of irregular heartbeats.
2. Fortified Milk and Dairy
Children also need omega-3 fatty acids, although there’s no guideline as to how much. It’s best to get them from foods, not supplements. For kids who don’t like fish, omega-3-fortified milk and yogurt are good choices. Many infant formulas now include the fatty acid DHA because research suggests it’s important for healthy brain growth.
3. Spinach, Kale, and Leafy Greens
Another reason to eat leafy greens: They have the omega-3 fatty acid ALA. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost your intake. That’s good because fatty acids don’t just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis.
4. Soy Foods: Tofu, Edamame, and More
Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA. Swap soy-based vegetable protein for ground meat in chili, add edamame to your casserole and stir fries, use soy milk in smoothies, and snack on roasted soybeans to boost omega-3s
5. Bread, Cereal, and Other Grains
Staples such as bread, cereal, and pasta are now available with added omega-3s, a way to let people eat fatty acids at every meal. It’s a good idea, though, to get at least some omega-3s in whole foods such as fish, flaxseed, soybeans, nuts, and greens
- DHA : Docosahexanoic acids
- ALA : Alpha lipoic acid
- EPA : Eicosapentaenoic acid