Good Fats That Comes From Fish and Vegetables - A Heart-Healthy Diet

Jun 26, 2015 11:00 AM EDT | By DonDon Navidad

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A Swedish study suggests, that older people who eat plenty of fish and vegetables may live longer than people who don't.  The two fatty acids found in fish - EPA and DHA were associated with roughly 20 percent lower odds of death  for both men and women.

For more than four thousand 60-year-old men and women with the highest blood levels of polyunsaturated fats (PUFAs), which come from fish and plants  were significantly less likely to die from heart disease over about 15 years compared to those with the lowest levels.

An email by Dr. Ulf Riserus, a senior study author and a nutrition researcher at Uppsala University in Sweden, stated, "The study supports current dietary guidelines that advise having sufficient intake of both fish and vegetable oils in a heart-healthy diet."

The good kind of fats are polyunsaturated and monounsaturated which can promote healthy cholesterol levels.

The good fats can be found in fish such like - salmon, trout and herring, avocados, olives, walnuts can also supply the good fats. And with liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower.

Most adults should in take no more than 20 to 35 percent of daily calories from fats  this according to current dietary guidelines. Most of these calories should come from good fats, but it should not be more than 10 percent of saturated fats and as little trans fat as possible.

A nutritionist at New York University's Center for Musculoskeletal Care and Sports Performance - Samantha Heller, stated, "There is no one miracle food that will launch us into immortality," Heller added: "The lifestyle as a whole must be considered, including daily physical activity and eating less (of) animal foods like meat, cheese and butter. It is easiest to encourage people to eat a variety of plant foods such as salads, trail mix, roasted vegetables, pasta primavera, almond butter and banana sandwiches, lentil soup, or edamame hummus."

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