Not all fats are bad for you. There are two major categories of fats; one is saturated fats which are associated with the increase of bad cholesterol levels in the body; thus, should be minimized in consumption, while the second is unsaturated fats, which are the healthiest types of fats. These unsaturated fats lower cholesterol levels and take you away from the attack of severe heart disorders like stroke. So, to get a disease-free and healthy lifestyle, you must cut off unhealthy foods that bring up LDL, a kind of bad cholesterol, and consume more foods associated with increased HDL levels, a variety of good cholesterol in the body.

• Avocados have a unique combination of monounsaturated fats and fiber, which helps in better digestion.
• Chia seeds expand in water, forming a gel-like substance that aids in hydration and satiety.
• Dark chocolate contains flavonoids that may improve brain function and lower blood pressure.
• Sunflower seeds are rich in vitamin E, which acts as a powerful antioxidant.
• Shredded coconut can help maintain healthy cholesterol levels due to its medium-chain triglycerides (MCTs).
• Whole eggs have been found to improve eye health due to their high levels of lutein and zeaxanthin.
• Olives contain oleuropein, a compound that has anti-inflammatory and antioxidant properties.

 We have listed 12 superfoods to help you have good fatty, rich foods at every meal.

Cooking with olive oil is healthier than vegetable oil or ghee. Olive oil can be a healthy choice because it is loaded with essential nutrients like vitamin K and E and beneficial antioxidants. These antioxidants considerably lower blood vessels’ inflammation and fight LDL particles’ oxidation. It has observed beneficial outcomes in reducing blood pressure. So, if you can replace vegetable oil with nutritious olive oil, you can go ahead with no doubts about your good health status.

Dark chocolate is another fantastic alternative to high-fat foods and good fats. It has a strong nutrient profile showing high amounts of antioxidants, fiber, minerals, including iron, magnesium, and manganese, and a handsome amount of good fat. Studies have shown that those who consume more dark chocolate develop fewer chances of severe heart disorders than the ones which consume less dark chocolate. Its consumption can also protect you from skin damage and dramatically helps you fight signs of aging. So, if you are searching for good fat, you can opt for dark chocolate significantly.

 Nuts, including peanuts and walnuts, are packed with adequate amounts of good fats and plant sterols, which appear beneficial while blocking the absorption of bad cholesterol LDL in the blood. They are also high in mineral content and fiber and can easily be incorporated into breakfast, snack time salad, or smoothies, but at a moderate concentration always.

Fish like salmon are loaded with omega-3 fats, which are undoubtedly very healthy for the body. Consumption of this fish type results in an increase in HDL levels and a decrease in LDL levels, which are not the worst choices. They are protein rich and should be consumed through the diet, if not through supplements and pills. Other fatty fish replacements might include; tuna, sardines, and mackerel. It is often advised to have at least two servings of fatty fish as a part of your meals.

This highly nutritious product has the same nutrient content as all other high-fat dairy products. It is also packed with healthy probiotics, aiding digestion and fighting cardiovascular disorders and obesity. However, you should be highly vigilant when choosing yogurt types because some are merely packed with sugar and low in fat content. So, choosing the right yogurt product should always be a priority.

Avocados are a unique type of fruit packed with good fats, differentiated from other fruits that are only enriched with carbohydrates. These avocados have about 80% more fats than animal fats. An efficient concentration of fiber in their composition makes them effective in getting optimal digestive, cardiac, and proper weight management status.

This is the best nutritious and flavored food product that can be enjoyed both ways. Cheese is the most effective low-fat dairy product, which appears to lower the chances of severe heart disorders. It’s good nutrient profile with calcium, protein, and vitamin B12 makes it highly productive for healthy outcomes and a quality lifestyle.

Chia Seeds have a good content of fats, fiber, and omega-3 fatty acids. Almost all the carbohydrates present in chia seeds are fiber, so the majority of calories in them come from fats. Thus, these food items benefit when treating various heart anomalies and hypertension. Their good nutrient profile makes them the best anti-inflammatory pill. So, choosing these chia seeds can’t be the wrong choice.

Whole eggs are typically unhealthy because their yolks are filled with cholesterol and fat. However, recent research has denied the fact, stating that in most people, cholesterol in eggs does not negatively affect the cholesterol levels in the blood. These eggs are enriched with vitamins, minerals, and proteins, thus helping you stay fuller between meals and reducing excessive calories. Thus appears effective for weight loss as well. Therefore, the whole egg can be an outstanding addition to any diet, considering the fat profile, nutrient profile, and weight loss efficacy.

These are small and present in various forms, so they appear rich in fat and flavor. Even an ounce of olives gives 4 grams of fat, which is a good choice. These food items can be made a part of the diet in the form of pizza, salads, and pasta. However, they can also be enjoyed with crackers and veggies. So, if you are on olives as a suitable fat replacement, you are certainly on the healthy choice every time.

Coconut comes in various flavors like milk, cream, water, and dried flakes. Shredded flakes of coconut, whether sweetened or unsweetened, provide 8 grams of healthy fats per ounce. In short, you can’t get away with the shredded coconut every time you search for healthy fat.  

 A serving of sunflower seeds provides about 14 grams of fats and handsome amounts of proteins and fibers, which make them a nutritious food item. You can sprinkle raw or roasted sunflower seeds as a topping of your salad, or you can have a handful along with fruit as a healthy snack. So, you can take them along as the best alternative to healthy fats.

Fat is usually demonized because it may increase cholesterol levels. However, you can significantly enjoy healthy living outcomes if you choose to have good fat in your meals rather than merely cutting off fats from the foods. Though some fatty foods are not that healthy to be incorporated into every meal, their average intake cannot be ignored because they also carry some essential minerals and nutrients that the human body needs. 

So, it’s better to choose foods containing healthy fats first and then recruit them into the diet, keeping the moderation factor under concern. Beneficial outcomes can be enjoyed both ways.