Foods with healthy fats are an essential part of a balanced diet.
However, not allfatsare healthy for you.
Photo Illustration by Michela Buttignol for Verywell Health; Getty Images
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Photo Illustration by Michela Buttignol for Verywell Health; Getty Images
Avocados
Unlike most other fruits, avocados are not composed of mostly carbohydrates.
Instead, they are loaded with healthy fats.
Over 80% of the calories in avocados come from fat, the majority of which is monounsaturated fats.
you’ve got the option to also purchase avocado oil for use in cooking and baking.
Nuts
Thanks to their stellar nutrition profiles, nuts are one of the originalsuperfoods.
Nuts are high in healthy fats,dietary fiber, and plant-based protein.
Additionally, they contain plant compounds that have anti-inflammatory andantioxidantproperties, helping to protect against cell damage.
One serving of nuts is just 1 ounce or a small handful.
Olives and Olive Oil
Olive oil might be the originalhealthy cooking oil.
In recipes, olive oil can be substituted for other fats, such as butter and margarine.
Olive oil tends to have a stronger taste and aroma than other plant oils.
It works well in dressings, on vegetables, and as a dip for crusty bread.
Avoid eating deep-fried fish and instead choose healthier cooking methods such as grilling, baking, or poaching.
Plant Oils
Olive oil isnt the only plant oil known to offer health benefits.
This is beneficial for heart health, helping to improve cholesterol levels and prevent plaque buildup in the arteries.
Dark chocolate (at least 70% cocoa) is around 64% fat.
The rest is mostly carbohydrates, with a small amount of protein.
Choose dark chocolate that is 70% cocoa or more to reap the benefits of this sweet treat.
Also, choose a product that does not contain a large amount of added sugar.
Tofu
Tofuis a good source of healthy unsaturated fats.
A half-cup serving has 11 grams of fat that are mostly polyunsaturated.
Yogurt
Yogurt has a number of health benefits.
Healthy vs.
In general, the healthiest fats are monounsaturated and polyunsaturated.
Saturated fats can be unhealthy if consumed in excess, and trans fats are the most unhealthy fats.
Oils that contain MUFAs tend to be liquid at room temperature but begin to turn solid when cold.
They also provide nutrients to help develop and maintain your bodys cells.
Oils rich in monounsaturated fats also contribute vitamin E to the diet.
When consumed in moderation, high-fat foods with monounsaturated fats can be good for your health.
Oils that contain PUFAs tend to be liquid at room temperature but begin to turn solid when cold.
They also provide nutrients to help develop and maintain your bodys cells.
Omega-3 and omega-6 fatty acids contribute to many important processes throughout the body.
Omega-3 fatty acids may help lower yourtriglyceridelevels, as well.
They are also found in tropical oils such as palm and coconut oils.
Saturated fats tend to be solid at room temperature.
The Dietary Guidelines for Americans and the American Heart Association still recommend choosing low-fat dairy over whole-fat versions.
More research must be done to learn how full-fat dairy products may contribute to a balanced diet.
Trans Fat
There are two main types of trans fats in foods: naturally occurring and artificial.
Naturally occurring trans fats are found in small amounts in some animal foods.
This is often done to make the fats more stable and increase shelf life.
Consuming trans fats can raise the risk of developing heart disease, stroke, and pop in 2 diabetes.
Summary
Unsaturated fats are generally referred to as healthy fats.
Your overall eating pattern is what matters when it comes to eating for health.
Fats are just one piece of the puzzle.
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