Diet & Weight Loss
Good-for-you fats include monunsaturated fats and omega-3 fats—and certain high-fat foods are considered beneficial because of the vitamins, minerals, and other nutrients they contain. Looking for an excuse to eat foods with fat? These dozen high-fat foods are actually good for you!
“If you’re like me, you think peanut butter is important stuff,” says Dana Angelo White, MS, RD, author of The Healthy Instant Pot Cookbook. “It’s a heart-healthy food that seems decadent but is actually healthy and satisfying.” White suggests choosing a nut butter with a minimal ingredient list—so just peanuts and salt, when possible. “Slathered onto a banana, peanut butter is a great pre-workout snack, and it can also be combined with rice vinegar, garlic, and low-sodium soy sauce to make a dipping sauce for grilled chicken or sautéed tofu,” she says. The nut butter is also delicious mixed into a blueberry peanut butter smoothie, peanut butter energy bites, or a peanut butter sweet potato spread.
“I love them, and they love you,” says Joan Salge Blake, EdD, RDN, a clinical professor of nutrition at Boston University and host of the health and wellness podcast SpotOn! “While black olives are about 90 percent fat, it’s the healthy fat! I add them to salad because they also add fiber.” Black olives also taste great in a vegetarian rice bowl, a Tex-Mex dip, or an olive loaf. Add the 15 foods anti-aging experts eat every day to balance your meals out.
“Nearly all the fat in avocado is the monounsaturated type, which is heart-healthy,” says Elizabeth Ward, MS, RDN, a dietitian in Boston. “Avocado is naturally low in sodium and rich in potassium, so it helps with blood pressure control. It also supplies several B vitamins, as well as vitamin E and vitamin K.” Include avocado in a healthy avocado smoothie, avocado deviled eggs, or avocado pesto pasta. Eat these brain-boosting foods to stay sharp.