Avocados/Avocado Oil: This fruit is rich in mono-unsaturated fats, fibre, vitamin E, and proteins. Adding avocados to your diet controls bad cholesterol and raises good cholesterol. Pregnant women can have this vitamin as it reduces risk of birth defects. It reduces the risk of heart diseases. Diabetics can add avocados daily to their diet as it regulates the blood sugar levels. Avocado Oil are rich in monounsaturated oleic acid, it improves in digestion, detoxifies, helps to lose weight, strengthen the skin and helps in hair growth. This oil can be used for stir frying and avocados can be added to salad and to sandwiches.
Olives/Olive Oil: Olives/Extra Virgin Olive Oil/Olive Oil is rich in Monounsaturated fats. Intake of this oil regularly or in moderation helps to fight against heart diseases, diabetes, cancer, depression, strokes. Extra virgin Olive oil or olives can be sprinkled into salads and sandwiches. Olive Oil can be cooked in very low heat and should not be used for frying as it breaks down and is unhealthy. These oils are used mainly in the Mediterranean diet.
Dark Chocolates: Dark Chocolates are nutritious if it they are high in cocoa contents and it is the best antioxidant which helps in reducing risk of heart diseases, cardiovascular diseases, regulates cholesterol, helps in improved blood flow and lower blood pressure. Also, it protects the skin against the sun. Moderate intake of dark chocolates helps to lose weight.
Seeds and Nuts: Seeds and nuts are rich in energy, proteins, vitamins, minerals, omega 3, and monounsaturated fatty acids. They lower the risk of stroke, cancer, bad cholesterol and regulate blood pressure.
Eggs: Eggs contains protein. Egg whites have low fats and egg yolk has nutrients. Whole eggs have vitamin B that helps to regulate the brain and the nervous system. Eggs in moderation help maintain better heart health.