Fats are an essential macronutrient for overall health and wellbeing. They provide energy, help absorb vitamins and minerals, and support brain and heart health. Not all fats are created equal, and some fats are healthier than others.

Healthy fats, also known as unsaturated fats, can promote good health and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. Here are seven foods that are rich in healthy fats.

1. Avocado

Avocado is one of the most popular health foods, and for a good reason. It’s a rich source of monounsaturated fatty acids (MUFAs), which have been shown to reduce the risk of heart disease and lower cholesterol levels.

Avocado also contains fiber, vitamins, and minerals, which makes it a nutrient-dense food. Additionally, avocado is a versatile ingredient that can be used in many different dishes, from guacamole to smoothies.

2. Olive Oil

Olive oil is widely regarded as one of the healthiest oils. It’s high in MUFAs, which are known to lower bad cholesterol. Olive oil also contains antioxidants, which can protect against inflammation and oxidative stress.

Use olive oil as a cooking oil or drizzle it on salads for added flavor.

3. Fatty Fish

Fatty fish such as salmon, tuna, and mackerel, are excellent sources of omega-3 fatty acids, which are essential for brain health and reduce the risk of heart disease.

Studies have also shown that omega-3 fatty acids can reduce inflammation and promote healthy aging. Aim for at least two servings of fatty fish per week to reap the benefits.

4. Nuts

Nuts are a nutrient-dense food that’s high in healthy fats, fiber, and protein. They provide sustained energy and can help you feel fuller for longer.

Nuts such as almonds, walnuts, and cashews are high in MUFAs, which can reduce the risk of heart disease. Sprinkle nuts on salads, add them to trail mix or eat them as a snack on their own.

5. Seeds

Seeds such as chia, flax, and hemp are a rich source of healthy fats, fiber, and protein. They contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that has been shown to reduce inflammation and improve heart health.

Seeds can be added to smoothies, oatmeal, or used as a topping for salads.

6. Coconut Oil

Coconut oil is a saturated fat, but it’s unique in that it’s high in medium-chain triglycerides (MCTs). MCTs are metabolized differently than other types of fat, and they’re more likely to be burned as fuel than stored as fat.

Coconut oil has been shown to improve brain function and boost metabolism. Use it as a cooking oil or add it to smoothies for added flavor and nutrition.

7. Dark Chocolate

If you’re looking for an excuse to eat chocolate, here it is. Dark chocolate contains healthy fats, minerals, and antioxidants, which can improve heart health and reduce inflammation.

Choose dark chocolate with a cocoa content of at least 70% for maximum health benefits. Enjoy a piece of dark chocolate as a treat after a meal.