1. Avocado
They contain as much fat as a fast-food double cheeseburger, but it's mostly in the form of good-for-you monounsaturated fat. Adding avocados to your diet can significantly lower unhealthy LDL cholesterol and other blood fats.
1.酪梨
酪梨含有双层吉士堡相同的脂肪，但是酪梨含有的脂肪是对你身体有益的单不饱和脂肪。在你的食谱中添加酪梨可以明显的降低不健康的胆固醇和血脂。

2. Dark Chocolate
Who knew? Half the fat in chocolate comes from healthy monounsaturated fats. However, only dark chocolate contains a high concentration of heart-healthy antioxidants, which lower blood pressure and protect the heart in other ways.
黑巧克力
你知道吗？巧克力里有一半的脂肪是健康的单不饱和脂肪。然而只有黑巧克力含有高浓度的降低血压和保护心脏，有益心脏健康的抗氧化剂。

3. Fish
Seafood is the best source of omega-3 fatty acids, which are probably the best fat of all for your cardiovascular system and all-around health. Two weekly servings of fish (preferably oily varieties like salmon and Atlantic mackerel) can cut the risk of heart attack by up to 36 percent.
鱼类
海产品是欧米伽3脂肪酸的最佳来源。这种脂肪酸可能是对你心血管系统和全身系统最好的脂肪。每两周吃一份鱼(最好是油性品种如：鲑鱼和大西洋鲭鱼)可以降低高达36%的

4. Olives
Rich in monounsaturated fats, olives and olive oil -- especially the latter -- are cornerstones of the Mediterranean diet, which many studies show protects the heart and appears to fight diabetes. Canola and peanut oils are good choices, too.
橄榄
据许多研究显示：作为地中海食物的基石的橄榄和橄榄油（尤其是橄榄油）富含单不饱和脂肪酸，它们可以保护心脏和抵抗糖尿病。菜籽油和花生油也是不错的选择

5. Peanut Butter, Nuts, and Seeds
A daily serving of peanut butter could cut the risk for type 2 diabetes by 21 percent. Meanwhile, studies have shown that munching on nuts every day may lower the threat of heart attack by an incredible 35 percent.
花生酱，坚果和种子
每天吃一份花生酱可以降低21%罹患2型糖尿病的风险。同时，研究显示用力咀嚼坚果可以降低让人难以置信的35%的心脏病的威胁。