These healthy fats have been shown to have beneficial effects on cholesterol by
lowering the bad cholesterol, low-density lipoprotein (LDL) and raising the
good, highdensity lipoprotein (HDL).
Avocados
Want to enjoy Tex-Mex cuisine? Sure, but skip the tortillas, of course. And don’t
let the fat content of an avocado (30 grams) scare you—that’s what makes it a
top weightloss food on the Perfect 10 Diet . It’s hearthealthy and rich in
monounsaturated fats, which can increase satiety by stabilizing insulin.
Avocados are great support for both male and female sex hormones, and they are
high in fiber and low in sugar. They’re virtually a perfect food.
Include avocados in your diet as a snack or vegetable side dish. Want to treat
yourself to a delicious snack? Mix half an avocado with some lime, sea salt, and
pepper and serve it with some raw vegetables. It will fill you up nicely.
Olive Oil
Move over, Adonis and Venus, for the Perfect 10 Diet followers. The secret of
the Greek and Roman gods has been revealed. Like avocados, olive oil satisfies
your appetite and helps you make sex hormones. Good sex hormone levels equal
looking younger longer. But that’s hardly its only positive feature. Olive oil,
which is used extensively in Greece, Italy, and Spain, has many antioxidant
properties. It’s one of the main reasons the Mediterranean diet promotes superior
heart health.
The greener the oil is, the better. Extra-virgin olive oil is the oil that comes
from the first press of the olive; it contains more nutrients than oils extracted by
other means. Stay away from “light” olive oil, as it is bleached with peroxide,
and solvents are used in the process. If you find the flavor of extra-virgin olive
oil to be too strong, you can mix it with a little almond or macadamia nut oil.
Cooking with extra-virgin olive oil is preferable to cooking with refined
polyunsaturated oils. But reserve it for light cooking since it can oxidize at high
temperatures. I want you to dress your salads with olive oil instead of using
commercially produced salad dressings, which often contain added sugar and are
bad for your insulin.
Nuts/Nut Butters
Nuts are mostly made from oleic acid, which has been shown to have a positive