When you hear the word “fat,” do you cringe and think of all the unhealthy foods you’ll need to avoid in order to maintain a balanced diet? While it’s true that consuming too many unhealthy fats can lead to health problems, eating the right kinds of fatty foods in moderation can provide numerous health benefits. Here are ten healthy fatty foods that you can include in your diet:.

1. Avocado

Avocados are a great source of healthy fats and other nutrients. They are high in monounsaturated fats, which can help to lower bad cholesterol levels and improve heart health. Avocados are also rich in vitamins E and C, potassium, and fiber.

2. Salmon

Salmon is a fatty fish that is high in omega-3 fatty acids, which can help to reduce inflammation and lower the risk of heart disease. It is also a good source of vitamins B12 and D, and contains high-quality protein.

3. Nuts

Nuts are packed with healthy fats, fiber, and protein. They can help to reduce inflammation, lower cholesterol levels, and decrease the risk of heart disease. Some of the best nuts to include in your diet are almonds, walnuts, and pistachios.

4. Olives

Olives are a good source of healthy monounsaturated fats, which can help to improve heart health. They are also rich in vitamin E, iron, and fiber. Olives can be eaten as a snack, added to salads, or used as a topping on pizza or pasta dishes.

5. Chia Seeds

Chia seeds are high in healthy omega-3 fatty acids, fiber, and protein. They can help to reduce inflammation, improve digestion, and lower the risk of heart disease.

Chia seeds can be added to smoothies, sprinkled on top of oatmeal, or used as a substitute for eggs in vegan baking recipes.

6. Coconut Oil

Coconut oil is a healthy source of saturated fat, which can help to improve cholesterol levels and boost brain function. It also contains lauric acid, which has antimicrobial properties.

Coconut oil can be used for cooking and baking, added to smoothies, or used as a natural moisturizer for hair and skin.

7. Dark Chocolate

Dark chocolate is high in healthy fats and antioxidants. It can help to reduce inflammation, lower blood pressure, and improve heart health.

Look for dark chocolate that is at least 70% cocoa and avoid brands that contain added sugars or artificial ingredients.

8. Cheese

Cheese is a good source of healthy fats, protein, calcium, and vitamin D. While it’s high in calories, eating cheese in moderation can provide numerous health benefits.

Some of the best types of cheese to include in your diet are feta, goat cheese, and mozzarella.

9. Edamame

Edamame is a great source of plant-based protein and healthy fats. It’s also packed with fiber, vitamins, and minerals. Edamame can be eaten as a snack, added to salads, or used as a protein-rich side dish.

10. Seeds

Seeds are a great source of healthy fats, fiber, and protein. Some of the best seeds to include in your diet are flaxseeds, pumpkin seeds, and sunflower seeds. They can be sprinkled on top of yogurt, added to smoothies, or used in baking recipes.

Conclusion

Incorporating healthy fatty foods into your diet can provide numerous health benefits, as long as they are consumed in moderation.

Avocado, salmon, nuts, olives, chia seeds, coconut oil, dark chocolate, cheese, edamame, and seeds are all great choices to include in your diet. Try to eat a variety of healthy fats to ensure you’re getting all the nutrients your body needs.