Five Fabulous Fatty (Heart and Brain Friendly) Foods
Patrick Martin
Not all fats are created equal.
While you would be wise not to overindulge in deep-fried, bacon-wrapped, cheese-stuffed jalapeño poppers (along with most fare sold at the fair), some fats and oils are good for you. In moderation, they may even help to support your heart and mind.
#1. Olives and olive oil
A staple of the Mediterranean diet, olives have been shown to protect against stroke. Research has found that diets favoring olive oil for cooking can reduce the risk of stroke by 33% compared to diets that avoid fat[1]. This is because olives and olive oil contain a natural anticoagulant called hydroxytyrosol, which can prevent blood clots from forming. One to two tablespoons of olive oil per day was found to offer the most protective effect. It even blends well in smoothies!
#2. Walnuts
As with olives, walnuts contain a stroke-fighting agent called omega-3 fatty acid. Diets high in olive oil supplemented with walnuts reduce the risk of stroke by 40% compared to diets that avoid fat[1]. A small handful of walnuts a day is all you need—in combination or substituted with other varieties of nuts, such as almonds, pecans, or cashews.
#3. Plant sterol-enriched margarine
Margarine has suffered from negative publicity over the years from its association with trans-fat—a troublesome fat linked to heart disease. Nowadays, there are perfectly healthful forms of margarine on the market, if you know what to look for. Look for the terms “non-hydrogenated” and “no trans fat” on the label, and make sure that it is enriched with plant-sterols. These block cholesterol from entering the body and result in a lowering of cholesterol in the blood (always a good thing for guarding against heart disease)[2]. Try substituting your butter with plant sterol-enriched margarine, while limiting it to two tablespoons per day.
#4 Salmon
There’s an old saying that goes, “Fish is brain food.” And they were right! Salmon contains extremely high levels of docosahexaenoic acid (DHA), a major building-block of the brain[3]. Eating fish high in DHA—such as salmon or even mackerel—at least twice per week will help prevent long bouts of low blood DHA levels, which is a risk factor in the development of Alzeimer’s dementia[4].
#5 Avocados
Although technically a fruit, avocados contain little in the way of sugar content. Instead, they are rich sources of fat, namely oleic acid (also found in olives), sterols, as well as fiber, which all guard against heart disease and stroke[5]. Moderate consumption (no more than one avocado a day) is unlikely to lead to weight-gain[6]. Avocados are also good sources for vitamin C, vitamin E, vitamin K, niacin, potassium, and folate. Avocados taste great as a spread!
To conclude, don’t be afraid to add more of the above good fats to your shopping cart. Not only can they help you feel more satisfied and full after a meal (so that you won’t pig out on less healthful sugars and fats later in the day), they are literally essential to a longer and better life.
- Tyler Feeney-
M.Sci (c) in Dietetics
Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary. What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.
References
1. Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M.-I., Corella, D., Arós, F., . . . Martinez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279-1290.
2. Kendall, C. W., & Jenkins, D. J. (2004). A dietary portfolio: maximal reduction of low-density lipoprotein cholesterol with diet. Current Atherosclerosis Reports, 6(6), 492-498.
3. The Office of Disease Prevention and Health Promotion: https://health.gov/dietaryguidelines/dga2005/report/html/table_g2_adda2.htm
4. Kyle, D. J., Schaefer, E., Patton, G., & Beiser, A. (1999). Low serum docosahexaenoic acid is a significant risk factor for Alzheimer’s dementia. Lipids, 34(1), S245-S245.
5. Wang, L., Bordi, P. L., Fleming, J. A., Hill, A. M., & Kris‐Etherton, P. M. (2015). Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. Journal of the American Heart Association, 4(1), e001355.
6. Pieterse, Z., Jerling, J. C., Oosthuizen, W., Kruger, H. S., Hanekom, S. M., Smuts, C. M., & Schutte, A. E. (2005). Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: effects on weight loss, serum lipids, fibrinogen, and vascular function. Nutrition, 21(1), 67-75.