There are many healthy fats (or good fats) that are essential components of any healthy diet. While consuming unhealthy fats (or bad fats) may result in unhealthy outcomes like diabetes, heart disease, and weight gain, eating healthy fats can lower cholesterol levels, promote good blood sugar management, and improve overall health.
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Here are 10 healthy high-fat foods for people with diabetes and hypertension:
1. Dark Chocolate
Dark chocolate contains antioxidant flavanols, which may help improve good and bad cholesterol, reduce blood pressure, improve insulin sensitivity and control blood sugar levels.
Dark chocolate is also high in fat. So, it pays to keep moderation in mind.
2. Avocado
The majority of the high-fat in an avocado is monounsaturated fat, which is healthy and may help lower LDL (Bad Cholesterol), control blood pressure, help you use your insulin more effectively, and prevent common diabetes-related complications, like heart attack and stroke.
3. Seeds
Seeds may help reduce blood pressure and increase “good” HDL cholesterol. For people with diabetes, seeds may help reduce and regulate the insulin levels in the body.
4. Nuts
Walnuts, for example, are packed with Omega-3 fatty acids. Walnuts may help lower bad cholesterol levels, keep blood sugar and blood pressure levels remains in control.
5. Olive oil
The extra virgin olive oil is very rich in antioxidants that may lower cholesterol and blood pressure, and reduce your risk of common diabetes-related complications.
6. Fatty Fish
Healthy high-fat foods like salmon, tuna, and sardines are great sources of Omega-3 fatty acids. They may improve your heart health. It is important for people with diabetes, who have an increased risk for heart disease and stroke.
7. Tofu
Tofu contains both polyunsaturated and monounsaturated fats.
8. Peanut Butter
Peanut butter contains rich in calories and healthy fat. Peanut butter causes a very low rise in blood sugar, making it a good option for people with type 2 diabetes. Oleic acid in peanut butter may help maintain good cholesterol, blood sugar, and blood pressure.
9. Full-Fat yogurt
Full-fat yogurt is loaded with probiotic bacteria. Probiotic yogurt may be particularly beneficial for people with type 2 diabetes. Regularly eating yogurt may lower risk of high blood pressure, and improve heart health.
10. Edamame
Edamame is loaded with good fats to eat along with protein, magnesium, and iron. Edamame does not excessively raise blood sugar levels, making it a great snack for people with diabetes. Soybean protein is important to prevent and treat hypertension.
So now that you know healthy high-fat foods that lower blood sugar and high blood pressure.
#healthyfatfoods
#healthyfatdiabetes
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