Foods High in Healthy Fat

Most nutrition professionals will agree that it is healthy to eat some fats as part of a balanced diet. While saturated fat and trans fat can raise your cholesterol and pose other health risks, there are types of fat that can be good for you and which may help lower cholesterol and prevent heart disease.

Olive oil

Most types of olive oil pack approximately 120 calories and 14 g of fat per tablespoon. The same amount of olive oil provides 11 g of monounsaturated fat, which has been shown to lower LDL cholesterol, along with antioxidants that help prevent heart disease and improve overall health. Try roasting vegetables or tossing your next salad with a splash of olive oil.

Walnuts

If you need a snack to help you pull through an afternoon slump, replace chips, pretzels or cookies with heart-healthy walnuts. Though they pack over 150 calories per ounce, walnuts are nutrient-dense with both monounsaturated and polyunsaturated fats, also known as omega-3 fatty acids. Just one serving contains over 90 percent of the daily value of omega-3 fatty acids. Walnuts have been shown to lower cholesterol and help prevent heart disease.

Avocados

Not only are avocados delicious, they also contain a high level of beta-sitosterol, a substance that can lower blood pressure and cholesterol. According to WebMD, beta-sitosterol was shown to reduce cholesterol in 16 human studies. The monounsaturated fat in avocados also helps to reduce cholesterol and prevent heart disease. The average 5 oz. avocado has approximately 20 g of monounsaturated fat.

Salmon

Salmon is more than just another fish in the sea. Salmon is not only modest in calories and high in protein, but it's rich in monounsaturated and polyunsaturated fats, with approximately 5 g per 4-oz. serving. These healthy fats are essential to numerous bodily functions and have anti-inflammatory properties. To incorporate more salmon into your diet, swap it for red meat one night a week and add it to sandwiches, salads or even pasta.