Beneficial fats
🌰🥜
Richest plant source
of unsaturated fatty acids
Nuts, peanuts, and seeds are among the richest sources of fatty acids, specifically monounsaturated MUFAs.
These have been linked [1] to heart function and the balance of LDL and HDL cholesterol, which is normally imbalanced in the body in favor of "bad" LDL cholesterol.
Have a fish 🐟
at least 1‑2 times a week
Marine fish are not only a great source of protein, but also a natural source of omega‑3 fatty acids due to its high fish oil content.
EFSA (European Food Safety Authority) recommends eating them at least 1‑2 times a week.
Sources of information (2)
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[1] Metabolic Effects of Monounsaturated Fatty Acid-Enriched Diets Compared With Carbohydrate or Polyunsaturated Fatty Acid-Enriched Diets in Patients With Type 2 Diabetes: A Systematic Review and Meta-analysis of Randomized Controlled Trials
[2] Importance of EPA and DHA Blood Levels in Brain Structure and Function