spreading a quarter of an avocado on a piece of whole-grain toast for a delicious and healthy breakfast or snack
You can even swap saturated fats like butter in muffins or brownie mixes for avocado. Whether you choose to swap butter for avocado in whole or use half avocado-half butter, is completely up to you.
5. Soybeans
Soybeans (edamame in their natural form or tofu or tempeh in block form) really pack a punch in the protein and healthy fat department. Want to reap the benefits, but not sure where to start? Adding soybeans or grilled tofu to your salad is a great place to start.
Also, if you’re into healthy alternatives, you can swap mashed soft tofu in for ricotta cheese in pasta dishes.
RELATED: 7 Ways To Make Your Favorite Foods Healthier
6. Seeds
The variety of seeds available are endless and so are the ways to incorporate them into your diet.
They can be used as a topping for your salad or veggie dish or added to smoothies and yogurt.
7. Eggs
Eggs are a popular source of protein, especially if you are a vegetarian. One 50 g hard-boiled egg boasts 5.3 g of fat, 1.6 of which are saturated, and just 78 kcal.
Whatsmore, egg yolk contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles.
One egg a day can lower the risk of cardiovascular disease, according to a 2018 study.
As you can see, fatty foods can be healthy as well and are essential. Next time, you’re looking for healthy fats, refer to this list.