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Many people think the amount of fat you eat is directly related to how much fat your body gains.
As long as you eat fewer calories and remember that fat has more calories per gram, you shouldn't see any difference in your weight.
Most people try to cut saturated fats (some types of which are linked to higher risk of heart disease) out of their diets, but not all fats are created equal. Not just for guacamole anymore, avocados are a great natural source of monounsaturated fats, which help lower total and LDL cholesterol. Along with eating the whole version of olives, you can also take advantage of their healthy goodness by switching your kitchen oil to olive oil. A favorite in countries like Japan and Hawaii, edamame is an immature soybean, picked prior to the plant’s hardening stage. A study published in the March issue of the American Journal of Clinical Nutrition found that a diet that substituted meat with soy products, and ate fiber, almonds and plant sterol-enriched margarine, lowered cholesterol in a third of the study’s participants. A staple at ballparks from small town t-ball games to the professional stadiums, sunflower seeds are a nutritious, convenient snack. Despite being comprised mostly of saturated fats, coconut oil is a healthy fat you can enjoy. All sorts of healthy foods that happen to contain fat have now returned to the a€?superfood" scene.
Ever since fat was demonized, people started eating more sugar, refined carbs, and processed foods instead. Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high-potassium food. They're also a great source of fiber, and studies have shown that they can lower LDL cholesterol and triglycerides, while raising HDL (the "gooda€?) cholesterol (6, 7, 8). It is a great source of calcium, vitamin B12, phosphorus, and selenium, and contains all sorts of other nutrients (10). Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes (11). Bottom Line: Cheese is incredibly nutritious, and a single slice contains a similar amount of nutrients as a glass of milk. It is also loaded with antioxidants, so much that it is one of the highest-scoring foods tested, even outranking blueberries (13). Some of the antioxidants in it have potent biological activity, and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidized (14, 15). Studies also show that people who eat dark chocolate five or more times per week are less than half as likely to die from heart disease, compared to people who don't eat dark chocolate (16, 17).
Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat. In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake.
Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia, and all sorts of common diseases (28, 29, 30).
Bottom Line: Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids. Nuts are also high in vitamin E, as well as magnesium, a mineral that most people don't get enough of (32). Studies show that people who eat nuts tend to be healthier, and have a lower risk of various diseases.
Bottom Line: Nuts are loaded with healthy fats, protein, vitamin E, and magnesium, and are among the best sources of plant-based protein. In countries where cows are grass-fed, consumption of high-fat dairy products like butter is actually linked with reduced risk of heart disease (38, 39). Extra virgin olive oil contains vitamins E and K, and is loaded with powerful antioxidants.

It has also been shown to lower blood pressure, improve cholesterol markers, and have all sorts of benefits related to heart-disease risk (45). Bottom Line: Extra virgin olive oil has many powerful health benefits, and is incredibly effective at improving cardiovascular health. Coconut fats are actually different from most other fats, and consist largely of medium-chain fatty acids. Studies show that medium-chain fats suppress appetite, helping people eat fewer calories, and can boost metabolism by up to 120 calories per day (49, 50).
Many studies show that these types of fats can have benefits for people with Alzheimer's, and they have also been shown to help you lose belly fat (51, 52). Bottom Line: Coconuts are very high in medium-chain fatty acids, which are metabolized differently from other fats. Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity (53, 54, 55). There are healthy fats out there that make good additions to your plate, even saturated fats. It may also help increase the absorption of specific carotenoids--chemicals that promote heart and eye health.
There are 166 calories in an ounce of nuts and 94 calories in a tablespoon of peanut butter. Add them to vegetable and fruit salads, include them in rice and spread peanut butter on fruit. Great for cooking and salad dressings, olive oil shares the same health benefits as the whole version. The saturated fat in this oil is comprised of medium-chain triglycerides, which the body can easily digest and convert to energy.
Flaxseed features ALA (Alpha Linolenic Acid), an essential fatty acid that has been shown to promote cardiovascular health. This is also the predominant fatty acid in olive oil, associated with various health benefits (4, 5). Even though they are high in fat and calories, one study shows that people who eatA avocados tend to weigh less and have less belly fat than those who don't (9). They are an excellent source of potassium and fiber, and have been shown to have major benefits for cardiovascular health. This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese. It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, the same as a glass of milk. Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper, and manganese (12). There are also some studies showing that dark chocolate can improve brain function, and protect your skin from damage when exposed to the sun (18, 19).
They are very fulfilling and high in protein, the most important nutrient for weight loss (24).
Codfish-liver oil is best a€” it contains the omega-3s that you need, as well as plenty ofA vitamin D (31). Butter, especially from grass-fed cows, contains important nutrients like vitamins A and K2.
A review study published in 2012 also found that consumption of high-fat (but not low-fat) dairy was linked to reduced risk of obesity (40). Even so, studies show that high-fat dairy products are linked to reduced risk of obesity, and reduced risk of cardiovascular disease in countries where cows are grass-fed. This fat is an essential component of the Mediterranean diet, which has been shown to have numerous health benefits (41, 42). Some of these antioxidants can fight inflammation and help protect the LDL particles in the blood from becoming oxidized (43, 44).

These fatty acids are metabolized differently, going straight to the liver where they may be turned into ketone bodies (48).
But it's also loaded with healthy, probiotic bacteria that can have powerful effects on your health. Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead. The most common healthy fats are found mainly in plants and fish: monounsaturated fats, polyunsaturated fats, omega-3 fatty acids and omega-6 fatty acids. I personally consume a high fat diet, but don't worry about it because I know that the right fats actually benefit my health. The good news is that even though peanut and peanut products are high in calories, people who eat them regularly have been shown to have a lower body mass index and lower cholesterol than those who didn’t eat peanuts. These protective compounds have several health benefits, including promoting a healthy cardiovascular system.
Preliminary research shows consuming two tablespoons of olive oil a day may reduce the risk of coronary heart disease. They are one of the few plant sources of healthy omega-3 fats, which support so many areas of health—including the heart, joints and brain.
Because our bodies cannot make linoleic acid on their own, we must acquire it from food sources.
Flaxseeds are also a source of lignans, a type of fiber that has some estrogen-like effects. Studies now show that fat, including saturated fat, isna€™t the devil it was made out to be (1, 2). In fact, avocados are about 77% fat by calories, making them even higher in fat than most animal foods (3). However, new studies have shown that cholesterol in eggs doesn't affect the cholesterol in the blood, at least not in the majority of people (21). They even contain powerful antioxidants that protect the eyes, and lots of choline, a brain nutrient that 90% of people don't get enough of (22, 23). Despite being high in fat, people who replace a grain-based breakfast with eggs end up eating fewer calories and losing weight (25, 26). These fish are loaded with heart-healthy omega-3 fatty acids, high-quality proteins, and all sorts of important nutrients (27). It also contains butyrate and CLA, bioactive fatty acids that have been linked to numerous health benefits (36, 37). Even so, populations that consume large amounts of coconut do not have high levels of heart disease, and are in excellent health (46, 47). Peanuts also deliver beta-sitosterol, a plant chemical that helps maintain healthy cholesterol. When shopping, choose the extra virgin varieties of olive oil because they contain the highest levels of phenolic compounds. One small handful of walnuts delivers 2.6 grams of omega-3 fats, which is more than the minimal amount recommended by the Institute of Medicine. This type of fat, found in plant-based foods, supports healthy cholesterol levels, which in turn helps promote a healthy cardiovascular system.
With a nutty flavor, flaxseed also makes a great-tasting addition to baked goods, yogurts, cereals and smoothies. In one study, women with higher intakes of linoleic acid had a 23% lower risk of heart disease than women who had lower intakes.
Sunflower seeds are also a natural source of vitamin E, a fat soluble antioxidant that benefits several areas of health including cell membranes, brain and heart health.

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