Avocados are rich in monounsaturated fats, which are heart-healthy fats. They also provide fiber, potassium, and various vitamins.
Extra virgin olive oil is a great source of monounsaturated fats and antioxidants. It's a staple in Mediterranean diets and can be used for cooking or as a salad dressing.
Salmon, mackerel, trout, and other fatty fish are high in omega-3 fatty acids. These essential fats have been linked to heart health, brain function, and reduced inflammation.
Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds are excellent sources of healthy fats, including omega-3 fatty acids. They also provide protein, fiber, and various vitamins and minerals.
Coconut contains medium-chain triglycerides (MCTs), which are a type of saturated fat with potential health benefits. Coconut oil can be used in cooking or added to smoothies.
Dark chocolate with a high cocoa content contains monounsaturated fats and antioxidants. Enjoying small amounts of dark chocolate can satisfy sweet cravings while providing health benefits.
Whole milk, yogurt, and cheese from grass-fed or pasture-raised animals can be sources of healthy saturated fats. These foods also provide essential nutrients like calcium and vitamin D.
Chia seeds are rich in omega-3 fatty acids, fiber, and protein. They can be added to yogurt, smoothies, or used to make chia pudding.