9 Foods Rich In Healthy Fats You Should Consume Regularly

Fats have always been seen as an enemy. But that does not mean it is true. We tell you what are the healthy fats, why you should include them in your diet and, most importantly, where you can find them.

No wonder we are confused when doctors and nutritionists recommend consuming healthy fats.
But what are they actually? They belong to the mono and polyunsaturated fats category.
What makes them so healthy? They are recommended for heart health because they help reduce LDL cholesterol – the one that blocks your arteries. Studies have shown that they regulate insulin and blood sugar levels, reducing the risk of Type 2 Diabetes.


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High in monounsaturated and polyunsaturated fats, soybeans are also a good provider of protein and fiber.


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It contains more monounsaturated fats and you should use it in any context – you can spread it on bread, you can use it as a topping for meals or as a substitute for mayonnaise. However do not forget that is rich in calories so don’t consume more than half an avocado per meal.

Black chocolate

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Nearly half the fat contained by black chocolate are saturated, but it still contains healthy fats and many other nutrients – vitamins A, B and E, calcium, iron, potassium, magnesium and even fiber.

Chia seeds

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They are small but they contain fiber, Omega 3 fatty acids, essential minerals and antioxidants.

Olive oil

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It’s full of monounsaturated fats. No need to use it in abundance, a tablespoon of oil has 14 grams of fat.


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They are an excellent source of Omega 3 fatty acids (particularly the alpha-linolenic acid), which is found in plants. Pistachios, almonds, pecans or cashews are as rich in healthy fats. However it is best to consume just a handful of walnuts once, no more.


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We mentioned the benefits of the olive oil above, so it’s a matter-of-course that the olives are on our list. In addition to oil, olives have fiber.


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It is not as rich in fats as the other food from the list, but still is a good source of mono and polyunsaturated fats. In addition, it is a plant protein with low sodium content and rich in calcium.

Fish rich in fat

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This category includes salmon, tuna, sardines, mackerel and trout. It’s good to eat at least two servings a week to enjoy the benefits of fish.

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