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DARK CHOCOLATE
Chocolate? Healthy? Who would have thought it. But as long as it’s eaten in moderation, chocolate can actually be beneficial.
Dark
chocolate is 11 per cent fibre and contains iron, magnesium, copper and
manganese. It is also packed with antioxidants – more than blueberries
to be exact.
Some of the antioxidants in dark chocolate can lower blood pressure and protect you from harmful cholesterol.
Studies
also show that people who eat dark chocolate five or more times a week
are less than half as likely to suffer from heart disease, compared to
people who don’t eat dark chocolate.
There
are also some studies showing that it can improve brain function and
protect your skin from damage when exposed to the sun.
So, the good news is we don’t have to scrap chocolate from our diets.
Just make sure to choose quality dark chocolate, with at least 70 per cent cocoa.
FLAXSEED
One
cup of ground flaxseed contains a huge 48 grams of fat, but it’s all of
the healthy, unsaturated kind and you actually only need one to two
tablespoons to reap its benefits.
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Flaxseed is a great source of omega-3 fatty acids, which help to reduce inflammation and improves heart and brain health.
It’s
also suggested that flaxseed can help to prevent some types of cancer
as it contains plant nutrients that have estrogen and antioxidant
properties.
And finally, flaxseed contains plenty of fibre, meaning it helps you to feel fuller for longer so you end up eating less.
Try mixing a tablespoon into your morning porridge, add it to yoghurts or include it when baking.
SOYBEAN OIL
Soybean oil - which is extracted from the beans - is known for its neutral flavour and well-balanced fatty acids.
This makes it a great ingredient for a variety of uses, from baked goods to salad dressings.
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High in both poly and monounsaturated fats, it is one of the the few non-fish oils that supplies a great source of omega-3.
It also offers plenty of vitamin E, preventing cell damage that could lead to diseases such as cancer and heart disease.
Overall,
soybean oil can improve cardiovascular health, blood pressure, heart
disease and cholesterol levels, research has shown.
Soybean oil can be wonderful when used as a salad dressing or dipping oil.
RAW NUTS
Almonds,
walnuts, macadamia nuts, you name it – nuts are high in healthy fats
and fibre and are a great plant-based source of protein.
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They’re also high in vitamin E and magnesium – a mineral that most people don’t get enough of.
It’s also suggested that nuts can lower the risk of various diseases such as obesity, heart disease and type 2 diabetes.
If you want to mix things up, try making a nut butter or spread.
CHIA SEEDS
Chia seeds aren't generally perceived as a ‘fatty’ food but an ounce of them actually contains nine grams of fat.
But
that’s nothing to worry about as almost all the carbohydrates in chia
seeds are fibre, meaning the majority of calories in them actually come
from fat.
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This makes them a fantastic high-fat plant food packed with nutrition, minerals and protein.
In fact, most of the fats in chia seeds are heart-healthy and full of an omega-3 fatty acid called ALA.
Health benefits include lowering blood pressure and anti-inflammatory effects.
RAPESEED OIL
Rapeseed
oil contains half the amount of fat found in olive oil, meaning it’s
high in polyunsaturated and monounsaturated fats and has a healthy blend
of omega-3, 6 and 9.
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