Fatty foods to prolong life.
The study by researchers from Harvard University have shown that healthy fats increase life expectancy.
The study, which lasted more than 30 years, showed that people who regularly consume unsaturated fats have a much lower risk of early death.
. Scientists say that polyunsaturated and monounsaturated fats, found in fish and vegetable oils, provide many benefits for health.
Based on the results of the study, nutritionists recommend to include in your diet foods that contain healthy fats.
1. Dark chocolate
Dark chocolate can be very healthy but only in moderation and with a content of at least 70 percent cocoa. It contains iron, magnesium, copper and manganese, and is a powerful antioxidant. Chocolate can lower blood pressure and protect the body from harmful cholesterol. In addition, studies show that people who eat dark chocolate five or more times a week suffer from cardiovascular diseases is two times less in comparison with those who do not consume.
2. Flax seeds
One Cup of ground Flaxseed meal contains 48 grams of fat – healthy and unsaturated. On average, one to two tablespoons of flax seed capable of a positive impact on the body. Flax seeds – excellent source of omega-3 fatty acids, which reduce inflammation, improve heart and brain.
Also some studies show that flax seeds prevent cancer because they contain antioxidants and estrogen.
3. Raw nuts
Almonds, walnuts, macadamia nuts – nuts with a high content of healthy fats and fiber. They are a great source of plant based protein and is also rich in vitamin E and magnesium. Experts say that nuts can reduce the risk of developing various diseases such as obesity, heart disease and diabetes type 2 diabetes.
4. Extra virgin olive oil
Olive oil – a terrific source of healthy fats and one of the main components of the Mediterranean diet. It contains vitamins E and K, and is also a source of powerful antioxidants. Due to its composition of olive oil may lower blood pressure, normalize cholesterol levels and reduce the risk of cardiovascular disease.
5. Canola oil
Rapeseed oil in its composition is largely similar to olive. It contains polyunsaturated and monounsaturated fats, and valuable mix of omega 3, 6 and 9. Thus, canola oil can support healthy cholesterol levels and reduce the risk of cardiovascular disease.
In addition, even when used at high temperatures, it retains its useful properties.
6. Fatty fish
Salmon, mackerel and herring – these fish are beneficial for the cardiovascular system due to the high content of omega-3 fatty acids, high quality protein and important nutrients.
Studies show that people who regularly eat fish tend to be much healthier. In addition, they have a decreased risk of cardiovascular disease, depression, dementia and other common diseases.
7. Avocado
Avocado is not only nutritious, but also healthy product. Avocados are rich in protein and fiber and are also a source of potassium, magnesium, iron, zinc, folic acid and vitamins A, B3, B5, B6, B12, C, E and K.
Avocado contains healthy polyunsaturated and monounsaturated fats, which are extremely useful for healthy skin, digestion and prevent anemia.
