五種你應當吃的健康脂肪

　　5 Healthy Fats You Should Eat
　　五種你應當吃的健康脂肪
　　1. Avocado
　　They contain as much fat as a fast-food double cheeseburger, but it's mostly in the form of good-for-you monounsaturated fat. Adding avocados to your diet can significantly lower unhealthy LDL cholesterol and other blood fats.
　　鱷梨
　　它所含的脂肪量相當于快餐店里的一個雙層奶酪漢堡，但是這些脂肪的主要存在形式是對你有益的單一不飽和脂肪。因此，如果在你的飲食中加入鱷梨，它將有效地減少對身體不利的低密度脂蛋白膽固醇和其它血脂。
　　2. Dark Chocolate
　　Who knew? Half the fat in chocolate comes from healthy monounsaturated fats. However, only dark chocolate contains a high concentration of heart-healthy antioxidants, which lower blood pressure and protect the heart in other ways.
　　黑巧克力
　　你知道嗎？巧克力中一半的脂肪都是來自對人體有益的單一不飽和脂肪，但是，只有黑巧克力才含有高濃度的并且有益心臟的抗氧化物，這種氧化物能夠通過降低血壓等方式保護我們的心臟。
　　
　　3. Fish
　　Seafood is the best source of omega-3 fatty acids, which are probably the best fat of all for your cardiovascular system and all-around health. Two weekly servings of fish (preferably oily varieties like salmon and Atlantic mackerel) can cut the risk of heart attack by up to 36 percent.
　　魚
　　海鮮是歐米珈-3脂肪酸的最佳來源，而這種脂肪酸對你的心血管系統以及整個健康來說再好不過啦，每周吃兩次魚（最好是像鮭魚和大西洋鯖魚這樣的油性品種）能夠將心臟病的發作幾率降低多達三十六個百分點。
　　 4. Olives
　　Rich in monounsaturated fats, olives and olive oil -- especially the latter -- are cornerstones of the Mediterranean diet, which many studies show protects the heart and appears to fight diabetes. Canola and peanut oils are good choices, too.
　　橄欖
　　橄欖和橄欖油含有豐富的單一不飽和脂肪（尤其是橄欖油),是地中海式飲食的基本食物，大量研究表明，地中海式飲食法能夠保護心臟，還能治療糖尿病，此外，菜籽油和花生油也是不錯的選擇。
　　5. Peanut Butter, Nuts, and Seeds
　　A daily serving of peanut butter could cut the risk for type 2 diabetes by 21 percent. Meanwhile, studies have shown that munching on nuts every day may lower the threat of heart attack by an incredible 35 percent.
　　花生醬，堅果和種子
　　每日食用花生醬能夠將患第2型糖尿病的幾率降低百分之二十一，同時，令人難以置信的是，研究表明，每日咀嚼堅果能夠將心臟病的發作幾率降低多達三十五個百分點。