Saturated fats can be found in foods such as bacon, red meat, butter, and ice cream. Studies have shown that replacing saturated fats with unsaturated fats is beneficial for cardiovascular health. Unsaturated fats are found in foods including olive oil, canola oil, avocados, walnuts, and almonds. Another type of unsaturated fat, omega-3 fatty acids, has also been shown to prevent sudden death from heart attacks. Two types of omega-3 fatty acids are found in fish, including salmon, mackerel, tuna, and herring. There is also evidence that omega-3 fats, such as ALA, have cardiac benefits. Walnuts and flaxseeds contain ALA. Regularly consume two tablespoons of ground flaxseed or one ounce (about a small handful) of walnuts to increase your ALA intake.
