Fish: Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are good sources of omega-3 fatty acids. These are ‘good’ fats that help keep your heart healthy. They may also help keep your brain sharp, especially as you get older. The American Heart Association suggests eating two servings of fatty fish a week. Try it baked, grilled or poached.
Eggs: Eggs are a great source of inexpensive protein, and a large egg has less than five grammes of fat, most from healthy fats. Some eggs are also enriched with extra omega-3s. It will say so on the carton. To stay healthy, limit yourself to just one egg a day.
Olive oil: Whether you are cooking, or dressing a salad, try olive oil. It’s high in good fat. Remember, though, that it’s always smart to watch how much fat – even good fat – you eat. So, cook with less oil than a recipe calls for. Or use an olive oil spray. In baking, you can use applesauce for half the oil to cut back on some fat and shave calories
Beans: Whether they are kidney, navy, or soybeans, adding beans to your diet can be good for you mentally and physically. Beans have omega 3s, which may help with mood.