Healthy fats do NOT make you fat, in fact, the opposite

Fatty Fish Fish high in omega-3 fatty acids, such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna, are excellent sources of healthy fats. These “good” fats can help improve heart health and may also aid in maintaining cognitive function. The American Heart Association recommends consuming two servings of fatty fish per week, with a serving size being about 3 ounces, roughly the size of a deck of cards. You can prepare fatty fish by baking, grilling, or poaching them.


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Fatty Fish

Avocados Avocados are a delicious fruit loaded with healthy fats that aid your body in absorbing fat-soluble vitamins A, D, E, and K. You can enjoy avocados in various ways, such as adding them to salads, sandwiches, or toast, or making guacamole.
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Avocados

Nuts and Nut Butters All nuts, from hazelnuts to pecans, are great sources of healthy fats that benefit your heart. Walnuts, in particular, are rich in heart-healthy fats. However, it’s recommended to practice portion control, even with nuts high in healthy fats. A serving size is about 1 ounce, which translates to roughly 14 walnut halves, 23 almonds, 28 peanuts, 18 cashews, and 19 pecan halves. Nut butters are also a good source of healthy fats, but make sure to choose varieties with minimal added sugars and unhealthy fats.
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Nut Butters

Olive Oil Multiple studies have shown that olive oil can help reduce the risk of certain cancers, diabetes, and heart disease. Opt for extra virgin olive oil, which is the least processed and contains the most beneficial nutrients. Use olive oil for salad dressings, cooking, or drizzling over vegetables.
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Olive Oil

Seeds Chia seeds, flaxseeds, hemp seeds, and sunflower seeds are all excellent sources of healthy fats, fiber, and other essential nutrients. You can sprinkle them over oatmeal, yogurt, salads, or even baked goods.
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Seeds

These are just some examples of healthy fat foods. By incorporating them into your diet, you can ensure you’re getting the essential fats your body needs for optimal health.



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