Top 10 Healthy Fat Food Sources

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Now let’s cover some of the best dietary sources of different healthy fats:

lower chest workout with dumbbells

Olive oil Provides mostly monounsaturated fat and powerful antioxidant polyphenols that fight inflammation. Drizzle it over salads or veggies.
Avocados Rich source of monounsaturated fats. Eat them sliced on toast, in salads or made into guacamole.
Nuts and seeds Almonds, walnuts, sunflower seeds, chia seeds and flaxseeds contain monounsaturated and omega-3 fats.
Fatty fish Salmon, mackerel, sardines and trout contain anti-inflammatory omega-3 fats. Aim for at least two servings per week.

calories in fried egg white

Coconut oil Contains MCTs that raise good HDL cholesterol and promote fat loss. Use for cooking or add to coffee.
Chia seeds Provide fiber, protein and omega-3 ALA fats. Add to yogurt, oatmeal and smoothies.
Eggs Contain healthy monounsaturated fats and omega-3s in the yolk. Choose omega-3 enriched eggs.
Extra virgin olive oil Highest quality olive oil. Use for unheated applications like salad dressings and dips.
Grass-fed dairy Milk, cheese and butter from grass-fed cows have more omega-3s and CLA.
Dark chocolate
Choose chocolate with 70% cocoa or higher to get flavonoids plus oleic acid.