Avocados are excellent for your health because they contain mono-saturated fats, which are the good fats. Mono-saturated fats work well in protecting your heart and they keep your cholesterol in check. You can put avocados in salad or on a burger.
Fish has good fats such as omega 3 fatty acids and these acids improve your skin’s health and your heart’s health. Tuna, salmon and halibut are great sources of omega 3 fatty acids and you can supplement the fish with fish oil supplements.
- Olive Oil
Olive oil is a good fat because it is a mono-saturated fat. More nutritionists are recommending that people cook with olive oil because it is a heart healthy fat and you can use it in savory and sweet dishes as well as in salads.
Instead of eating candies and snack cakes in the afternoon, you should eat nuts instead because nuts have the good fats and you can crush the nuts and put them in salads or fruit dishes.
- Peanut Butter
Peanut butter is delicious on a piece of toast but did you know that peanut butter also has mono-saturated fats and this means that it will not cause heart problems or high blood pressure unless you eat too much of it on a regular basis.
6. Nut Oils
Nut oils work well in cooking and baking because these oils contain omega 6 fatty acids and vitamin E, which benefits your skin and cardiovascular system.
- Broccoli and Beans
Broccoli and beans contain omega 3 fatty acids and you can turn this into a meal by fixing beans and brown rice and serve broccoli with olive oil on the side.
Olives are high in antioxidants and good fats and this is why they are so healthy. You can make an olive salad with tomatoes, salmon and a basil vinaigrette.
- What? Dark Chocolate?
That’s right, dark chocolate has mono-saturated fats and it contains flavanoids that improve the skin by eliminating harmful free radicals that cause premature aging. You can melt dark chocolate and pour it over fruit.
- Foods With Sesame Seed Oil
Sesame seed oil is a good fat because it has plenty of zinc and some people feel that this oil is also good for improving dental health.
- Pumpkin Seeds
Like sesame seed oil-based foods, pumpkin seeds also have zinc and are low in calories. Be sure that you do not put too much salt and spices on them since high sodium is not good for the body.
- Almond Butter
Almond butter has mono-saturated fats and it tastes just as good as peanut butter. You can spread it on toast and add honey and strawberries to it.
Eggs are delicious whether poached, scrambled or fried and the good news is that eggs have omega 6 fatty acids and protein. You can have poached eggs with turkey bacon and oatmeal.
- Winter Squash
Some people are turned off by winter squash but you should embrace it as part of your diet because winter squash contains omega 3 fatty acids. Prepare a winter squash salad or put it in a soup.
- Leafy Greens
Leafy greens are high in vitamin K and fiber but they also contain omega 3 fatty acids although not in very high amounts. Serve the leafy greens with salmon and avocado dressing.
- Flax Seeds
Flax seeds are high in omega 3 fatty acids and also contain fiber. You can crush some flax seeds and put them in your vegetable salad or on top of an open faced peanut butter sandwich with honey.
Soybeans contain plenty of omega 3 fatty acids and they lower your cholesterol levels. You can eat soybeans in a salad or add them to casseroles or a vegetable soup.
- Foods Made With Coconut Oil
You can eat foods that are made with coconut oil because while it is true that coconut oil has saturated fat, this oil does have fatty acids that boost metabolism and give you more energy during the day. Natural health stores often sell foods and snacks with coconut oil and other natural ingredients.
- Vegetable Spreads
You can make a homemade vegetable spread with vegetable oil and vegetables such as carrots, sweet potatoes, tomatoes, zucchini, pumpkin or spinach. Vegetable oil is a good fat and is healthy for the heart.
- Pork and Beef
Pork and beef contain the good mono-saturated fats and they both contain high levels of protein.
Pumpkin is high in mono-saturated fats.
Milk that comes from grass-fed cows contains conjugated linoleic acid, which is a good fat. CLA reduces high blood pressure and it lowers cholesterol in the body. CLA has also been shown to reduce cancer.
- Foods Made With Rapseed Oil
Foods that are made with rapseed oil contain omega 3 and omega 6 fatty acids.
- Canola Oil
- Sunflower Seeds
- Raw butter
- Black raspberries
- Fontina cheese
You can find out more at our blog-29 Foods With Healthy Fats