5 Healthy Fats You Should Eat

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.

1.鳄梨
它所含的脂肪量相当于快餐店里的一个双层奶酪汉堡，但是这些脂肪的主要存在形式是对你有益的单一不饱和脂肪。因此，如果在你的饮食中加入鳄梨，它将有效地减少对身体不利的低密度脂蛋白胆固醇和其它血脂。

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.

2.黑巧克力
你知道吗？巧克力中一半的脂肪都是来自对人体有益的单一不饱和脂肪，但是，只有黑巧克力才含有高浓度的并且有益心脏的抗氧化物，这种氧化物能够通过降低血压等方式保护我们的心脏。

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。
      3.鱼
海鲜是欧米珈-3脂肪酸的最佳来源，而这种脂肪酸对你的心血管系统以及整个健康来说再好不过啦，每周吃两次鱼（最好是像鲑鱼和大西洋鲭鱼这样的油性品种）能够将心脏病的发作几率降低多达三十六个百分点。

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.

4.橄榄
橄榄和橄榄油含有丰富的单一不饱和脂肪（尤其是橄榄油),是地中海式饮食的基本食物，大量研究表明，地中海式饮食法能够保护心脏，还能治疗糖尿病，此外，菜籽油和花生油也是不错的选择。

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.

5.花生酱，坚果和种子
每日食用花生酱能够将患第2型糖尿病的几率降低百分之二十一，同时，令人难以置信的是，研究表明，每日咀嚼坚果能够将心脏病的发作几率降低多达三十五个百分点。