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Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Read on to discover the best sources of these fats and learn the difference between healthful and unhealthful fats. One gram g avocado contains approximately 29 grams g of fat and calories.
It is high in a monounsaturated fatty acid called oleic acid, which is believed to provide several health benefits. Research suggests that oleic acid acts as an anti-inflammatory and may play a role in cancer prevention.
Studies on animals indicate that avocado oil protects against heart disease and diabetes. Avocados are high in fiber, with one fruit providing Avocados also contain a substance called lutein, which may be necessary for eye health and are a rich source of potassium.
Although they are small in size, chia seeds are rich in several nutrients. One ounce oz of the seeds contains 8. Chia seeds are, in fact, one of the best plant-based sources of omega Omega-3 can relieve rheumatoid arthritis symptoms and reduce triglycerides in the blood, according to the National Center for Complementary and Integrative Health.
A study suggests that chia seed flour can lower blood pressure in people with high blood pressure. Chia seeds also provide antioxidants , fiber, protein, iron, and calcium.
Eating just 1 oz of dark chocolate can be enough to stave off sweet cravings, while providing a good amount 9 g of healthful fat, as well as other nutrients, such as potassium and calcium. Dark chocolate also contains 41 milligrams mg of magnesium , which is approximately 13 percent of the recommended dietary allowance RDA for adult females.
Dark chocolate is also very rich in flavonoid antioxidants, with one test reporting that cocoa powder contains even more antioxidants than blueberry powder. Some research suggests that eating dark chocolate lowers the risk of heart disease in people in the United States. Participants who ate chocolate 5 or more times a week had the lowest risk of all those studied of developing cardiovascular disease.
According to a study carried out on older people with mild cognitive difficulties, eating dark chocolate may also improve brain function. Eggs are a popular source of protein, especially for vegetarians. Traditionally, people believed that egg whites were the more healthful part, but the egg yolk actually contains several important nutrients.
Each 50 g hard-boiled egg boasts 5. The yolk also contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles. The yolk also contains other phytonutrients, including lutein. While older studies have suggested that eggs increase cholesterol , newer research disputes this. A study carried out on Chinese adults, for example, reported that up to 1 egg a day might lower the risk of cardiovascular disease. Try it: Spread 2 tablespoons on toast or eat it with fresh apple slices.
Both options are simple, delicious, and nutritious—real winners all around. The scoop: They may be small, but all varieties of olives are rich in fat and flavor. Just 1 oz. Try it: Olives are awesome on pizza, pasta, and salads.
But they also make a great addition to a cheese plate, along with some crackers and veggies. The scoop: We all know the oil pressed from olives is a tremendous source of healthy fats. Try it: Besides the obvious advice to cook pretty much anything with it, try drizzling olive oil over Greek yogurt with cracked pepper for a savory dip to eat with chips, pita, or crackers.
Not sure which kind to buy? Check out this handy guide. The scoop: Flaxseed is a great source of those omega-3 fatty acids and packs about 8 grams of fat per ounce. Flaxseed also contains both insoluble and soluble fiber , which are good for for feeling satiated, digestive health, stabilizing blood sugar, and regular poops, as SELF has previously reported.
Try it: Sprinkle some whole or ground flaxseed on yogurt or oatmeal, scoop a spoonful into a smoothie, or put an interesting spin on a salad with a flaxseed oil-based dressing. Heck, you can even make chocolatey energy bites with this versatile little seed. A 3-oz. Try it: The AHA recommends eating at least two servings of fish especially fatty fish weekly. Here are 20 salmon recipes to try.
The scoop: Tuna also packs a high amount of healthy fats and omega-3s. We're talking about both the cheap and conveniently canned stuff about 5 grams in one regular can , and the kind you find at your favorite Japanese spot about 5 grams in 3 oz. Try it: There are lots of ways to get this fatty fish in your diet—try seared tuna steaks, tuna burgers, tuna salad on a sandwich or bed of lettuce, or tuna casserole.
The scoop: A 1-oz. While you could have it with something like raspberries or mix some slivers into Greek yogurt, we're partial to dark chocolate all on its own. Or covering nuts like almonds.
That's great too. Try it: There are basically countless ways to incorporate this deliciousness into your life. For dinner, you can throw together something like sheet pan tofu combined with veggies and chickpeas.
If you want to get creative, you could also experiment with these tofu breakfast recipes —it makes for a great scramble or smoothie base. They provide nutrients to your cells and vitamin E, a beneficial antioxidant. Want a pro tip on how to recognize healthy fats oils? Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Breakfast boost — Instead of high-fat cream cheese and a bagel at breakfast, cook a batch of oatmeal and sneak in some flaxseed to give your body a little extra omega-3 bright and early.
Replace your high-fat coffee creamer with a little real cream, milk or non-dairy variety or see if you can learn to savor your cup of joe black.
Lighten your lunch — Add avocado to sandwiches and salads instead of using condiments or dressings to lower your saturated fat intake. Add skinless chicken to your favorite salads instead of bacon. Skip the high-fat cottage cheese and swap it out for the reduced-fat kind. A fat-friendly dinner — For dinner, crush up nuts and sprinkle them over a piece of salmon or your favorite oily fish before cooking.
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