FAT

ISN’T ALWAYS A BAD THING.

The following foods are a great source for fats that are healthy, not harmful: tty sh t y acids vated ation: you y isease.) ase.)

SALMON: This fatty fish comes full of omega-3 fatty acids, which can help lower elevated triglyceride levels. (Translation: you lower your risk for heart disease.)

AVOCADO: While high in calories, avocados have plenty of monounsaturated fat. When eaten in moderation, monounsaturated fat can help lower the levels of bad cholesterol in your body.

These are undoubtedly two dirty words in the world of nutrition … and for good reason. Increased amounts of either in the body can lead to adverse health effects. That said, they’re not all bad. Sodium, for example, is important to maintain normal muscle and nerve function. Likewise, salt helps retain water in the body, stimulates muscle contraction and aids in digestion and absorption.

SODIUM by the numbers

3,400 in milligrams, the amount of sodium the average American eats daily.

1,500 in milligrams, the American Heart Association’s recommended amount of daily sodium intake.

77.9 in millions, the number of American adults with high blood pressure, a side effect of high sodium intake.

SOURCE: American Heart Association

NOT WORTH ONE’S SALT

FLAXSEED: These little seeds of healthy fat are easy to sprinkle onto anything. Oatmeal, yogurt, salad — the possibilities are endless.

se e asy to atmeal, ibilities

Nine of 10 Americans consume too much sodium, according to the Centers for Disease Control and Prevention. High sodium levels can lead to:

High blood pressure

Heart failure

Osteoporosis

Kidney stones and renal failure

Dehydration

BEANS: Whether you love kidney or soybeans, it doesn’t matter. What matters is beans contain plenty of omega-3s, which help not only your body but also your mood.

Breathing failure

Gastric ulcers

Electrolyte and hormonal imbalance

TABLE: Because it is heavily ground, most of the impurities and trace minerals in table salt are removed. Sodium chloride makes up 97 percent of table salt. Iodine is often added to table salt, which is important because iodine deficiency is a leading cause of hypothyroidism throughout the world.