2. Olive oil. The content of monounsaturated fatty acids (mainly oleic acid) is above 60%, which is much higher than that of common soybean oil, peanut oil and salad oil. This kind of fat can not only reduce the level of bad cholesterol (LDL, low density lipoprotein), but also improve the level of good cholesterol (HDL, high density lipoprotein).
3, almonds. Judging from the fatty acid composition, all nuts have low saturated fatty acid content, which is an important source of "good fat". Among them, the fatty acid composition of almonds is similar to that of olive oil, and eating a small handful every day helps to protect the heart. In addition, almonds are rich in dietary fiber, vitamin B2 and vitamin E.
4. flaxseed. Flaxseed is rich in omega-3 fatty acids, which can not only prevent arrhythmia, but also remove harmful fats such as triglycerides from blood and prevent thrombosis.
5, egg yolk. Monounsaturated fatty acids are the main fat in egg yolk, and more than half of them are oleic acid, the main component of olive oil, which is beneficial to prevent heart disease. In addition, there are healthy ingredients such as vitamin A, vitamin D, lecithin, lutein and zeaxanthin in egg yolk.
People's Network-Fat is good or bad. Make an inventory of six healthy high-fat foods.