Healthy Fats – (Avoid excessive saturated fats and trans fats such as margarine, biscuits and fastfoods)

For simplicity- stick to fats found in the Mediterranean Diet– nuts, seeds, extra-virgin olive oil.

  • Fatty fish such as mackerel, sardines and salmon.
  • Avocados.
  • Nuts (almonds) and seeds (flaxseeds).
  • Olive Oil- Extra virgin and virgin are the least processed.
  • Butter from grass-fed cows.

Fruits Vegetables Gains and Nuts ( Avoid coconut, vegetables with heavy sauce, fruits with canned syrup)

  • Oats
  • Tomatoes
  • Broccoli (Steam)
  • Avocado
  • Oranges
  • Potatoes
  • Figs (Good source of calcium and fibre)
  • Kiwis (High Vitamin C, high source of potassium and lower salt than bananas)
  • Fresh or frozen.
  • Canned in water or juice.

Low fat protein sources.

  • Low fat dairy products.
  • Eggs.
  • Cold water fish such as sardines and salmon.
  • Soybeans products.
  • Lean ground meats
  • Skinless cuts of turkey and chicken
  • Lean cuts of meat such as sirloin
  • Meat labels should say <10% fat.

Dark Chocolate 

  • Cocoa flavenols help the body synthesis a compound called nitric oxide which helps with blood flow and blood pressure.
  • Dark chocolate is rich in flavenols or you can get it in supplement form.
Learn More About Fats