5 Healthy Fats You Should Eat

1. Avocado

They contain as much fat as a fast-food double cheeseburger, but it’s mostly in the form of good-for-you monounsaturated fat. Adding avocados to your diet can significantly lower unhealthy LDL cholesterol and other blood fats.

Plus: Eat Healthy Fats to Lose Weight

2. Dark Chocolate

Who knew? Half the fat in chocolate comes from healthy monounsaturated fats. However, only dark chocolate contains a high concentration of heart-healthy antioxidants, which lower blood pressure and protect the heart in other ways.

Plus: Health Benefits of Dark Chocolate

3. Fish

Seafood is the best source of omega-3 fatty acids, which are probably the best fat of all for your cardiovascular system and all-around health. Two weekly servings of fish (preferably oily varieties like salmon and Atlantic mackerel) can cut the risk of heart attack by up to 36 percent.

Plus: 6 Surprising Super Foods

4. Olives

Rich in monounsaturated fats, olives and olive oil — especially the latter — are cornerstones of the Mediterranean diet, which many studies show protects the heart and appears to fight diabetes. Canola and peanut oils are good choices, too.

Plus: The 12 Best Foods for Your Heart

5. Peanut Butter, Nuts, and Seeds

A daily serving of peanut butter could cut the risk for type 2 diabetes by 21 percent. Meanwhile, studies have shown that munching on nuts every day may lower the threat of heart attack by an incredible 35 percent.

Plus: 15 Healthy Low-Calorie Snack Alternatives