5. Get Your Good Fats
Fat is not the enemy! Of course, you need to limit your intake of artery-clogging saturated fats, but healthy unsaturated fat can actually improve your cholesterol numbers. It also helps your body to digest and absorb certain valuable phytochemicals such as lycopene (in tomatoes) and lutein (found in dark green veggies). Great sources of monounsaturated fat include olive oil, nuts, and avocado – all great additions to a salad.
Studies back up our support of healthy fats. Ohio State University researchers found that adding 2 ½ tablespoons of avocado to a salad of lettuce, carrot, and spinach allowed participants to absorb 13 x more beta carotene than those who ate the same salad without avocado. And research out of Italy suggests that a diet high in olive oil and raw vegetables can extend the lifespan of people over 60.