Fat has a bad reputation but the body needs fat to function – apparently 60 percent of the brain is fat! Healthy fats include those found in many nuts, seeds, avocado, extra-virgin olive oil, and canola oil. Unlike calories from saturated (bad) fats, healthy fat calories are essential to the body’s metabolism. They keep you performing well, and they satisfy hunger better.
Use extra-virgin olive oil and canola for much of your cooking. Don’t be shy about adding a small amount of olive oil, with flavored vinegar, if it makes it taste better and encourages you to eat more salad. Mash avocado and spread it on your sandwich in place of mayonnaise. Snack on raw almonds, pumpkin seeds, pistachios, and walnuts — four kinds of nuts and seeds with great lipid-lowering ability — or add them as toppings or ingredients to cereal, vegetable dishes, or foods.
Buy a flaxseed grinder (or coffee grinder) and add freshly-ground flaxseed to anything from cereal and baked goods to vegetables and smoothies. Flax is a rich source of heart-healthy omega-3 fatty acids as well as antioxidants and fiber, and it’s been shown to reduce “bad” LDL cholesterol. Because whole flaxseed tends to be less well used by the body, grinding the seeds before use provides more benefit.
read article on Yahoo! Health by Paula Spencer, Caring.com: 6 Simple Diet Game-Changers