Nuts and olive oil

WHY THEY MAKE THE LIST Nuts are high in monounsaturated fat, as is olive oil. So are peanut butter and avocados, for that matter. Monounsaturated fat has been linked to lower heart-disease risk, a faster metabolic rate, higher testosterone levels, and lower rates of dementia (possibly because of the vitamin E in the nuts).

BEST OF THE BEST I have a quarter-cup of unsalted cashews almost every day of the year between meals. Macadamia nuts, almonds, pecans, and pistachios all have high amounts of monounsaturated fat. So do peanuts and peanut butter, which are good choices, assuming you aren't allergic to them.

Go for extra-virgin olive oil for salads, less expensive types for cooking (cook at low heat; at high heat, the chemical structure changes). In salad dressings, look for canola oil as a main ingredient.

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