Avocados are a great source of monounsaturated fats, which are heart-healthy fats. They also contain fiber, vitamins, and minerals.
Extra virgin olive oil is a rich source of monounsaturated fats and antioxidants. It is a staple in the Mediterranean diet and can be used in cooking or as a dressing.
Fatty fish are high in omega-3 fatty acids, which are essential for heart and brain health. Aim to include fish like salmon, mackerel, and sardines in your diet regularly.
Nuts are packed with healthy fats, including monounsaturated and polyunsaturated fats. They also provide protein, fiber, vitamins, and minerals.
Chia seeds are an excellent source of omega-3 fatty acids, fiber, and protein. They can be added to yogurt, smoothies, or used as a topping for salads.
Flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Ground flaxseeds can be added to oatmeal, yogurt, or smoothies.
Dark chocolate, in moderation, contains monounsaturated fats and antioxidants. Look for varieties with a high cocoa content for the most health benefits.
Coconut products, such as coconut oil and coconut milk, contain medium-chain triglycerides (MCTs), which are a type of healthy saturated fat. They can be used in cooking or added to smoothies.
Eggs are a good source of healthy fats, including omega-3s. Choose free-range or omega-3 enriched eggs for added nutritional benefits.
Seeds, like sunflower and pumpkin seeds, are rich in healthy fats, protein, and various vitamins and minerals. They make a nutritious addition to salads, yogurt, or as a snack.