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Types of Healthy Fats

Avocados
Avocados

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. Avocados have a lot of calories.

source: webmd.com
Cheese Cheese is Incredibly Nutritious
Cheese Cheese is Incredibly Nutritious

Lower in fat and calories than cheese made from cow's milk, goat cheese is high in protein. It's easily digestible, too, making it a good choice if you have lactose intolerance or dairy allergies. Avoid goat cheese if you're pregnant, as it may have bacteria that can be harmful to the baby.

source: myrecipes.com
Chia Seeds
Chia Seeds

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

source: webmd.com
Dark Chocolate
Dark Chocolate

Dark chocolate is high in fat, which is why many people have a hard time believing that dark chocolate can be part of healthy nutrition. Because the fat in dark chocolate comes primarily from plants, it is much better for your health than other forms of fat, like animal fat.

source: fitday.com
Extra Virgin Olive Oil
Extra Virgin Olive Oil

But one of the few fats that most people agree is healthy is extra virgin olive oil. This oil, part of the Mediterranean diet, is a traditional fat that has been a dietary staple for some of the world's healthiest populations. There is actually quite a bit of research behind the health effects of olive oil.

Fatty Fish
Fatty Fish

Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids -- good fats unlike the bad saturated fat you find in most meats. These fish should be a staple of everyone's heart-healthy diet.

source: webmd.com
Monounsaturated Fats
Monounsaturated Fats

From a chemical standpoint, monounsaturated fats are simply fat molecules that have one unsaturated carbon bond in the molecule, this is also called a double bond. Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled.

Nuts
Nuts

While all nuts contain eart-healthy monounsaturated fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants.

source: health.com
Polyunsaturated Fats
Polyunsaturated Fats

What are polyunsaturated fats? From a chemical standpoint, polyunsaturated fats are simply fat molecules that have more than one unsaturated carbon bond in the molecule, this is also called a double bond. Oils that contain polyunsaturated fats are typically liquid at room temperature but start to turn solid when chilled.

image: jtwauto.com
Saturated Fats
Saturated Fats

Saturated fats are typically solid at room temperature. How do saturated fats affect my health? Replacing foods that are high in saturated fat with healthier options can lower blood cholesterol levels and improve lipid profiles. What foods contain saturated fat? Saturated fats occur naturally in many foods.

Trans Fats
Trans Fats

There are two broad types of trans fats found in foods: naturally-occurring and artificial trans fats. Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) may contain small quantities of these fats.

Whole Eggs
Whole Eggs

Because eggs provide both helpful and potentially harmful fats, they can be included as part of an overall healthy balanced diet. If you are concerned about consuming too much fat from eggs, there are alternatives to whole eggs that are much lower in fat.

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