Not all fats are bad. In fact, many are essential. Here are seven foods that are enriched with healthy fats.
Nuts like almonds, hazelnuts, and pecans are great sources of monounsaturated fats, while walnuts pack polyunsaturated fats. Next time you find yourself rummaging through the kitchen for a snack, grab some nuts. You can even add them to your salad for an extra crunch.
For those that are into DIY, try mixing equal parts almonds, peanuts, seeds and dried fruit for your very own trail mix.
Fish contains omega-3 fatty acids that our bodies are unable to make on their own. The omega-3s found in fish like salmon and herring, can promote heart, brain, and eye health.
3. Healthy oils
Not all oils are created equally. Some oils are healthier than others and it is completely possible to get both flavor and nutrition from them.
So which oils are healthy?
Monosaturated fat-containing fats like peanut or canola oils or polyunsaturated fat-containing oils like sunflower, corn, soybean, or flaxseed oil are all good options. Try using these alternatives instead of saturated fat-containing oils like coconut, palm, and palm kernel oil.
There is one caveat to healthy oils, however. They can contribute to excess calories. So when using them, try not to be too heavy-handed.
Avocados contain 21 grams of monounsaturated fat plus an added bonus of nine grams of fiber.
Luckily, avocados can be snuck into pretty much anything. The tried and trusty avocado toast is always a great option. Try