12. Lowered Blood Pressure
The DASH eating plan is a diet designed to improve heart health and lower blood pressure. According to the National Heart, Lung, and Blood Institute, this diet plan focuses on reducing dietary sodium and improving consumption of the macronutrients important for heart health. The DASH diet focuses on fruits, vegetables, and whole grains. However, this plan includes 2-3 daily servings of fats and oils.
11. Improved Heart Health
The Mayo Clinic reports that eating one to two servings of fish each week could prevent a heart attack. Fatty fish such as salmon, tuna, and herring are rich in the omega-3 fatty acids that have heart-protective benefits. Other types of fish, such as cod, crab, oysters, trout, and shrimp, can be healthy choices. Avoid consuming swordfish, marlin, shark, orange roughy, and king mackerel, which may be high in mercury content.
10. Decreased Risk of Diabetes
While a high-fat diet may increase your risk of diabetes, studies suggest consuming healthy fats may reduce your risk of type 2 diabetes. Furthermore, the American Diabetes Association recommends consuming healthy fats as part of a wholesome diet. Sources of healthy, monounsaturated fats include avocados, olive oil, almonds, walnuts, peanuts, and canola oil.