Avocado oil is rich in monounsaturated fats, which are heart-healthy fats. It also contains antioxidants and has a high smoke point, making it suitable for cooking.
These tiny seeds are packed with omega-3 fatty acids, which are essential for brain health. They can be added to smoothies, yogurt, or sprinkled on top of salads.
Walnuts are a good source of polyunsaturated fats, including alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Snacking on a handful of walnuts can be a nutritious choice.
Coconut, including coconut oil and coconut milk, contains medium-chain triglycerides (MCTs), which are easily digestible and can be used for energy. Coconut oil is suitable for cooking at higher temperatures.
Dark chocolate with a high cocoa content contains monounsaturated fats and antioxidants. Moderation is key, but enjoying a small amount of dark chocolate can provide some health benefits.
Like chia seeds, flaxseeds are rich in ALA, a type of omega-3 fatty acid. Ground flaxseeds can be added to cereals, smoothies, or used as an egg substitute in baking.
Whether you consume them as whole olives or use olive oil, olives are a good source of monounsaturated fats and antioxidants. Extra virgin olive oil, in particular, is a healthy choice.
Hemp seeds are rich in omega-3 and omega-6 fatty acids, as well as protein. They can be sprinkled on salads, yogurt, or added to smoothies for an extra nutritional boost.