Research also suggests that supplementing a healthful diet with chia seeds may lower blood pressure in people with type 2 diabetes and high blood pressure. Chia seeds also provide antioxidants , fiber, protein, iron, and calcium. Learn more about the health benefits of chia seeds here.

This amount also contains milligrams mg of magnesium. Dark chocolate also contains flavonoid antioxidants, which can have cognitive and cardiovascular benefits. However, Learn more about the health benefits of dark chocolate here.

Eggs are a popular source of protein, especially for vegetarians. One 50 g hard-boiled egg boasts 5. Egg yolk contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles. The yolk also contains other phytonutrients, including lutein.

A study carried out on Chinese adults, for example, reported that up to 1 egg a day might lower the risk of cardiovascular disease. Learn more about the health benefits of eggs here. Half a medium avocado, which is typically around grams g , contains approximately It is high in a monounsaturated fatty acid called oleic acid, which is believed to provide several health benefits.

Oleic acid has anti-inflammatory properties and may play a role in cancer prevention. Avocados are also high in fiber, with half a medium avocado providing 6. Avocados also contain a substance called lutein, which may be necessary for eye health and are a rich source of potassium.

Discover 12 health benefits of avocado here. Flaxseed provide omega-3 fatty acids and a healthful dose of fiber simultaneously. Flaxseed contain The majority of these fats are unsaturated.

A single tablespoon tbsp of ground flaxseed contains 1. The fiber content can increase the feeling of fullness and may reduce cholesterol.

Flaxseed are also rich in lignans, a plant compound with antioxidant effects. Research suggests that flaxseed can help lower cholesterol, prevent high blood pressure, and regulate heart rhythm. Discover the health benefits of flaxseed here. Nuts have many benefits, according to several studies.

They are rich in healthful fats, protein, fiber, vitamins, minerals, antioxidants, and phytosterols that may help prevent cardiovascular disease and type 2 diabetes. There is approximately It is best to eat various unsalted nuts to reap the benefits, as each type of nut has a slightly different nutrient profile.

Discover the 6 healthiest nuts here. A person can use nut butter to enjoy the benefits of nuts and seeds in a spreadable form.

Each serving provides a healthful amount of monounsaturated and polyunsaturated fats. However, these butters can be high in calories, so it is important to check the nutritional details of individual products before adding them to a balanced diet.

For example, some peanut butters can contain more than kcal per g , while almond butters can contain more than kcal per g. This equates to roughly kcal per 2 tbsp serving of peanut butter, and kcal per 2 tbsp serving of almond butter.

Learn more about the differences between popular nut butters here. A staple of the Mediterranean diet , olives provide around Research reports that a compound in olives called oleuropein may help prevent diabetes.

Researchers found that oleuropein helped the body secrete more insulin while also preventing the cytotoxic actions of a molecule called amylin amyloid that contributes to diabetes development.

Learn more about the nutritional content of olives here. Olive oil is full of monounsaturated fats that are good for heart health. It also contains vitamin E, vitamin K, and potent antioxidants. On average, 1 tbsp of olive oil contains kcal and 14 g of fat.

Research suggests olive oil consumption and replacing margarine, butter, mayonnaise, and dairy fat with an equivalent amount of olive oil is associated with a lower risk of heart disease and total cardiovascular disease.

Learn more about the health benefits of olive oil here. Tofu is a complete plant protein and a good source of monounsaturated and polyunsaturated fats. A g serving of firm tofu provides just over 4 g of fat.

Learn more about tofu here. Full-fat natural yogurt contains good probiotic bacteria to support gut function. However, there is debate about the benefits of full fat yogurt in comparison to low fat options. Significant research suggests that full fat dairy products can play an important role in healthful diets, while the United States Department of Agriculture USDA recommends prioritizing low fat dairy products.

Learn everything you need to know about yogurt here. Monounsaturated fatty acids MUFAs and polyunsaturated fatty acids PUFAs are healthful fats that can:. MUFAs and PUFAs also fight inflammation.

The two most well-known PUFAs are omega-3 and omega-6 fatty acids. These are essential fats that people must get from the food they eat because the body cannot make them. By contrast, people often consider saturated fats and trans fats unhealthful fats.

Foods rich in these substances, such as butter and lard, are often solid at room temperature. Artificial trans fats, which often appear on labels as partially hydrogenated oils, are also unhealthful.

They trigger inflammation that may increase the risk of:. Fat is one of the three essential macronutrients the body needs, along with carbohydrates and protein. The four types have different chemical structures and physical properties. Monounsaturated and polyunsaturated fats tend to be more liquid like canola oil.

Fats can also have different effects on the cholesterol levels in your body. A diet high saturated fats and trans fats raise bad cholesterol LDL levels in your blood. Eating an overall healthy dietary pattern that is higher in monounsaturated and polyunsaturated fats can lower bad cholesterol levels.

There are nine calories in every gram of fat, regardless of what type of fat it is. Fats are more energy-dense than carbohydrates and proteins , which provide four calories per gram.

Consuming high levels of calories — regardless of the source — can lead to weight gain or being overweight. Consuming high levels of saturated or trans fats can also lead to heart disease and stroke.

Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats — while still maintaining a nutritionally-adequate diet. Not necessarily. For example, even if they lack trans fats, baked goods may be high in added sugars and low in nutrients.

Read the Nutrition Facts , if available, or the ingredient list to understand the big picture. Eating foods with fat is definitely part of a healthy diet.

To choose healthier fats, use liquid non-tropical plant oils; low-fat or nonfat instead of full-fat dairy; and, if you eat meat, lean meat or poultry.

And remember to balance the amount of calories you eat from all foods with the amount of calories you use through physical activity.

A healthy diet can include the foods you love. Balance your portions and choices to emphasize a healthy overall way of eating. Written by American Heart Association editorial staff and reviewed by science and medicine advisors.

See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks. Nutrition Basics. Healthy For Good: Spanish Infographics. Home Healthy Living Healthy Eating Eat Smart Fats Dietary Fats.

Learn which foods to avoid and which to prioritize to maintain healthy…. Many people adopt a high-protein diet to try to lose weight. Healthful foods that are high in protein include lean meats, nuts, quinoa, and fish….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the healthiest high fat foods? Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Jayne Leonard — Updated on January 5, Fatty fish Chia seeds Dark chocolate Eggs Avocado Flaxseed Nuts Nut and seed butter Olives Olive oil Tofu Yogurt Healthful vs.

unhealthful fats Summary Monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids, are both healthy fats. Fatty fish. Chia seeds.

Dark chocolate. Nut and seed butter. Olive oil. Understanding healthful vs. unhealthful fats. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

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Atlantic diet may help prevent metabolic syndrome. How exactly does a healthy lifestyle help prevent dementia? Related Coverage. Foods high in cholesterol: What to know Eating a healthy diet is one way to keep cholesterol levels in check. Learn which foods to avoid and which to prioritize to maintain healthy… READ MORE.

What to eat on a high-protein diet. Medically reviewed by Natalie Olsen, R. What foods are high in protein? Medically reviewed by Kim Chin, RD. Atlantic diet may help prevent metabolic syndrome Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other… READ MORE.

Monounsaturated fat sources include: avocado, nuts such as peanuts, hazelnuts, cashews and almonds — including peanut and other nut butters margarine spreads such as canola or olive oil-based choices oils such as olive, canola and peanut.

Polyunsaturated fat sources include: fish and seafood polyunsaturated margarine vegetable oils such as safflower, sunflower, corn or soy oils nuts such as walnuts and Brazil nuts and seeds. Plant sterols can lower cholesterol Plant sterols are components in all plants that are very similar in structure to human cholesterol.

Fatty acids are essential in our diet Fatty acids are a component of dietary fats that are necessary for vital functions in our bodies. Benefits of omega-3 fatty acids Research is ongoing, but the benefits of omega-3 fatty acids in the diet appear to be that they: Lower the amount of fat in our blood and reduce blood pressure , which are important risk factors in cardiovascular disease.

Improve blood vessel elasticity. Keep the heart rhythm beating normally. May play a role in preventing and treating depression. Contribute to the normal development of the foetal brain.

Olive oil Olive oil is produced by the pressing or crushing of olive fruit. Types of olive oil Virgin varieties of olive oil are believed to offer the greatest health benefits as they retain most of the healthy compounds from the olive fruit. Varieties include: Extra virgin oil Highest grade of oil from the first press of olives.

No chemicals and limited heat are used. Most healthy compounds remain intact. Virgin oil Second best grade of oil from the second press of olives. Olive oil Lower quality oil that has been extracted from subsequent pressing of olives. Some chemicals, heat and filters are used to refine the oil.

Small quantities of virgin olive oil are added to restore colour and flavour. Light and extra light oil Most healthy compounds have been removed or destroyed. Little natural flavour, colour and healthy compounds remain. Olive oil and the Mediterranean diet Researchers are investigating the possibility that a diet rich in monounsaturated fats, such as olive oil , may be protective against the development of coronary heart disease.

Current recommendations on fats in your diet The Australian Dietary Guidelines External Link recommend: Limiting your intake of foods high in saturated fat — such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried food, potato chips, crisps and other savoury snacks.

Replacing high-fat foods that contain mostly saturated fats such as butter, cream, cooking margarine, coconut and palm oil , with foods that contain healthy polyunsaturated and monounsaturated alternatives such as oils, spreads, nut butters and pastes, and avocado. Remember, low-fat diets are not suitable for children under the age of 2 years.

If unsure of your dietary needs, please see your doctor or a dietitian. Where to get help Your GP doctor Dietitians Australia External Link Tel. Australian Dietary Guidelines External Link , , National Health and Medical Research Council, Australian Government.

Dietary fats External Link , MedlinePlus, National Library of Medicine and National Institutes of Health, Department of Health and Human Services, USA. Fats, oils and heart health External Link , Heart Foundation.

Donat-Vargas C, Sandoval-Insausti H, Penolvo JL, et al. Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information. From other websites External Link Australian Dietary Guidelines.

External Link Heart Foundation. External Link MedlinePlus USA. External Link Nutrition Australia. Content disclaimer Content on this website is provided for information purposes only. Reviewed on: Bananas contain helpful nutrients that make the body feel full of energy. A study in the journal PLoS One notes that eating a banana before a long bicycle ride helps performance and endurance just as much as a carbohydrate drink.

While most people are not cycling each day, bananas may still provide energy. As a study in Critical Reviews in Food Science and Nutrition notes, they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day. They also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body.

Goji berries are small, reddish berries containing many nutrients and important anti-aging and antioxidant properties, as a review in Drug Design, Development and Therapy notes. The specific antioxidants have many possible benefits, including giving the body more energy.

Dried goji berries make a great addition to a trail mix, and many people add a few to a water bottle to drink throughout the day. Apples may be another simple snack to give the body lasting energy.

Along with fiber and nutrients, a study in the journal Horticulture Research notes that apples are high in antioxidants called flavonoids, which may help fight against oxidative stress and inflammation in the body. As a study in the Journal of Agricultural and Food Chemistry notes, strawberries are a good source of minerals, vitamin C, and folates.

They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level. People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet.

Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C. Vitamin C may help reduce oxidative stress in the body and prevent fatigue. A study in the journal Antioxidants notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.

Berries, including blueberries , raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet. Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body.

They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste.

Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.

Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids. As a study in the journal Nutrients notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.

Beef liver may be one of the best meat sources for vitamin B, which keeps the body feeling full of energy. While many cuts of meat contain vitamin B, the difference is that beef liver has a large amount. According to the United States Department of Agriculture USDA , a 3-ounce cut of beef flank steak contains about 1.

The same cut of beef liver contains 60 mcg of vitamin B, according to the USDA. Yogurt may also be a source of energy.

As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body. Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food. Eggs provide the body with plenty of protein and nutrients for sustainable energy.

As the USDA note, one large hard-boiled egg contains about 6 grams g of protein and 5 g of fat , as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.

Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. This may make them a good option for sustained energy throughout the day.

As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy. People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice.

Dark, leafy greens such as kale , spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants. Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.

Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids. A study in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body.

This blood carries fresh oxygen, which may also make a person feel more awake and alert. A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices.

As a study in The Journal of Nutrition notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body. Popcorn is rich in carbohydrates.