Avocado: Avocados are rich in monounsaturated fats, particularly oleic acid, which is beneficial for heart health. They also contain fiber, vitamins, and minerals.
Oily Fish: Fish like salmon, mackerel, trout, sardines, and herring are excellent sources of omega-3 fatty acids, which are essential for brain function and heart health. Aim for wild-caught varieties for the highest omega-3 content.
Nuts: Nuts such as almonds, walnuts, cashews, pistachios, and pecans are high in monounsaturated and polyunsaturated fats, as well as vitamins, minerals, and antioxidants.
Seeds: Seeds like chia seeds, flaxseeds, hemp seeds, and pumpkin seeds are rich in healthy fats, particularly omega-3 fatty acids. They also provide fiber, protein, and various micronutrients.
Olives: Olives and olive oil are rich in monounsaturated fats, particularly oleic acid, which is associated with numerous health benefits, including heart health and inflammation reduction.
Coconut: Coconut and coconut oil contain medium-chain triglycerides (MCTs), which are a type of saturated fat with potential health benefits, including improved brain function.
Dark Chocolate: Dark chocolate with a high cocoa content (70% or higher) contains healthy fats, particularly monounsaturated fats, along with antioxidants called flavonoids.
Tofu: Tofu, made from soybeans, is a good source of healthy fats, particularly polyunsaturated fats. It's also a versatile plant-based protein source.
Chia Seeds: Chia seeds are rich in omega-3 fatty acids, fiber, and protein. They can be added to smoothies, oatmeal, yogurt, or used as an egg substitute in baking.
Extra Virgin Olive Oil: Extra virgin olive oil is a staple in the Mediterranean diet and is rich in monounsaturated fats, particularly oleic acid. It's ideal for salad dressings, cooking, and dipping.