Healthy fats are an essential part of a balanced diet, offering numerous benefits for overall health. Unlike unhealthy fats, which can increase the risk of heart disease, healthy fats can help with weight management and improve cholesterol levels. Incorporating sources of healthy fats into your diet can promote a feeling of fullness, reduce overeating, and aid in weight loss.
We checked in with Johanna Angman, a registered dietitian and nutritionist, to learn about seven healthy fats to eat more of for weight loss and lower cholesterol levels. She revealed that avocados, dark chocolate, and olive oil are some of the best options. Read on to discover all seven!
1. Avocados
Avocados are high in fiber and healthy fats, which promote satiety and reduce overall calorie intake. The fiber helps to keep you full for longer periods, curbing unnecessary snacking and overeating.
"Rich in monounsaturated fats, avocados help reduce bad cholesterol levels while boosting good cholesterol. They also keep you feeling full, reducing overall calorie intake," she says.
2. Nuts
The monounsaturated and polyunsaturated fats in nuts help to lower LDL cholesterol levels, which are known as "bad" cholesterol. These fats also promote the increase of HDL cholesterol, which is considered "good" cholesterol, and help remove LDL cholesterol from the arteries.
"Almonds, walnuts, and pistachios are excellent sources of healthy fats, fiber, and protein. They help lower cholesterol and keep you satiated, preventing overeating," Angman says.
3. Olive Oil
Olive oil is predominantly composed of monounsaturated fats, specifically oleic acid, which is known for its health benefits. The monounsaturated fats in olive oil help to lower LDL cholesterol levels, which is crucial for reducing the risk of heart disease.
Angman notes, "Extra virgin olive oil is packed with antioxidants and monounsaturated fats, which help reduce inflammation and improve cholesterol levels. It’s a staple in the heart-healthy Mediterranean diet."
4. Fatty Fish
Fatty fish are rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats are essential for various bodily functions and have been associated with supporting weight loss efforts.
"Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which lower triglycerides and reduce the risk of heart disease. Omega-3s also support weight loss by improving metabolic health," she reveals.
5. Chia Seeds
Chia seeds are high in fiber, particularly soluble fiber. When consumed, soluble fiber absorbs water and forms a gel-like substance in the digestive tract. This gel slows down digestion and promotes a feeling of fullness.
"These tiny seeds are a powerhouse of omega-3s, fiber, and protein. They help stabilize blood sugar levels, reduce cholesterol, and promote a feeling of fullness," Angman says.
6. Flaxseeds
Angman states that "ground flaxseeds are an excellent source of omega-3s and fiber. They help lower cholesterol and support weight management by reducing hunger and improving digestion."
Incorporating flaxseeds into your diet can be done by adding ground flaxseeds to smoothies, yogurt, oatmeal, or using flaxseed oil as a dressing ingredient.
7. Dark Chocolate
Dark chocolate contains healthy fats, primarily monounsaturated fats and saturated fats, in small amounts. Studies suggest that regular consumption of dark chocolate with high cocoa content may improve cholesterol levels by increasing HDL ("good") cholesterol and lowering LDL cholesterol, thus promoting better cardiovascular health.
"High-quality dark chocolate (70% cocoa or higher) contains monounsaturated fats and antioxidants. It helps improve cholesterol levels and can satisfy sweet cravings, preventing overindulgence in unhealthy foods," she notes.
