Rich in monounsaturated fats, avocados provide a creamy texture and are high in fiber, promoting feelings of fullness.
Extra virgin olive oil is a source of monounsaturated fats and contains antioxidants. Use it for cooking or drizzling on salads.
Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are rich in healthy fats, fiber, and protein. They can be a satisfying snack or added to meals.
Salmon, mackerel, trout, and sardines are rich in omega-3 fatty acids. These fats have been shown to support heart health and may have anti-inflammatory properties.
While high in saturated fats, coconut oil contains medium-chain triglycerides (MCTs) that may be metabolized differently by the body.
Peanut butter, almond butter, and other nut butters are good sources of healthy fats and protein. Choose varieties without added sugars or hydrogenated oils.
Dark chocolate with a high cocoa content (70% or more) contains monounsaturated fats and antioxidants.
These tiny seeds are rich in omega-3 fatty acids, fiber, and other nutrients. They can be added to yogurt, smoothies, or used as a topping for salads.
Some types of cheese, like feta or goat cheese, can be included in a balanced diet. They provide healthy fats and protein, but portion.
Eggs contain healthy fats, including omega-3s, and are a good source of protein. Including eggs in your diet can contribute to satiety.