Some of the best sources of these fatty acids include avocados, olive oil, nuts, seeds, and fatty fish. 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…. 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…. Eating a high protein diet can help people to lose fat and build muscle.

Learn about foods that are high in protein. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other…. A new study showed that a Mediterranean or MIND diet improved women's cognitive health during midlife. The study of twins found that those….

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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. 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? What these studies highlight is that when cutting down on saturated fats in your diet, it's important to replace them with the right foods. For example, swapping animal fats for vegetable oils—such as replacing butter with olive oil—can help lower your cholesterol and reduce your risk for disease.

However, swapping animal fats for refined carbohydrates—such as replacing your breakfast bacon with a bagel or pastry—won't have the same benefits. That's because eating refined carbohydrates or sugary foods can have a similar negative effect on your cholesterol levels, your risk for heart disease, and your weight.

Limiting your intake of saturated fat can still help improve your health—as long as you take care to replace it with good fat rather than refined carbs. In other words, don't go no fat, go good fat. Omega-3 fatty acids are a type of polyunsaturated fat and are especially beneficial to your health.

There are different types of omega-3s: EPA and DHA are found in fish and algae and have the most health benefits, while ALA comes from plants and is a less potent form of omega-3, although the body does convert ALA to EPA and DHA at low rates.

The American Heart Association recommends that people with documented heart disease get about 1 gram of EPA plus DHA per day. For the rest of us, the AHA recommends eating at least two 3. Despite the health benefits, nearly all seafood contains traces of pollutants, including the toxic metal mercury.

The concentration of pollutants increases in larger fish, so avoid eating shark, swordfish, tilefish, and king mackerel. Most adults can safely eat 12 oz.

two 6 oz. or g servings of cooked seafood a week. For women who are pregnant, nursing mothers, and children under 12, choose fish lower in mercury, such as shrimp, canned light tuna, salmon, Pollock, or catfish.

You can also protect yourself by varying the types of fish that you include in your diet. While omega-3s are best obtained through food, there are many omega-3 and fish oil supplements available. Fish oil contains no mercury mercury binds to protein, not fat and very low amounts of other contaminants.

For some, fish oil capsules can be hard to swallow and may leave a fishy aftertaste. Keeping the capsules in the freezer before taking them can help or you can look for odorless or deodorized capsules. Vegetable oils lower LDL bad cholesterol and triglycerides, and raise HDL good cholesterol.

Oils such as corn, sunflower, safflower, and soybean contain omega-6, a type of polyunsaturated fat that may help to reduce insulin resistance and inflammation.

The food industry likes to tout the benefits of tropical oils such as palm and coconut oil, while dietary guidelines shun them for being too high in saturated fat.

So, who is right? Tropical oils can have aa complex effect on blood cholesterol levels. Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.

This might mean replacing fried chicken with grilled chicken, swapping out some of the red meat you eat with other sources of protein such as fish, chicken, or beans, or using olive oil rather than butter.

Following a Mediterranean diet can also help ensure you're getting enough good fats in your diet and limiting the bad ones. Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions.

But don't make the mistake of replacing saturated fat with refined carbohydrates and sugary foods. Eat omega-3 fats every day.

Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil. Cook with olive oil. Use olive oil for stovetop cooking rather than butter, stick margarine, or lard.

For baking, try canola oil. Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.

Reach for the nuts. You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.

Snack on olives. Olives are high in healthy monounsaturated fats and make for a low-calorie snack. Try them plain or make a tapenade for dipping. Dress your own salad. Commercial salad dressings are often high in unhealthy fat or added sugars. Create your own healthy dressings with olive, flaxseed, or sesame oils.

Eating to prevent heart disease and improve cardiovascular health. This diet can help fight heart disease, diabetes, cognitive decline, and more. The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel.

Research does show that keto is an effective way to jump-start weight loss and improve blood-sugar levels. However, it is hard to maintain, and to date we are lacking long-term studies that show it to be a sustainable eating pattern for keeping weight off.

Because both weight loss and overall health are tied to some basic eating patterns, we have developed the Harvard Healthy Eating Plate as a model for meal planning and for your overall balanced diet.

Imagine a round dinner plate with a line running vertically down its center dividing it evenly in two. One half of the plate should be taken up by equal portions of whole grains not refined grains like white bread and white rice and healthy protein such as fish, nuts, beans and poultry—not red meat or processed meats.

Two-thirds of the other half should be filled with vegetables, with the remaining portion consisting of fruit. To the other side of the plate, imagine a vessel containing healthy oils such as canola or olive oil. Use it for cooking or at the table instead of butter.

Adhering to its guidelines will optimize your chances of remaining healthy and of maintaining a desirable body weight. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

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Monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids, are both healthy fats.

Fatty fish, olive oil, and chia seeds are some of the best sources of healthy fats, but there are many others. Including healthy fats in a meal creates a sense of fullness, slows down the digestion of carbohydrates , and adds flavor to food.

Healthy fats can also aid hormone function, memory, and the absorption of specific nutrients. Read on to discover the best sources of these fats and learn the difference between healthful and unhealthful fats.

Fatty fish contain large amounts of unsaturated and omega-3 fatty acids, which play an important role in heart and brain health. The American Heart Association recommends that people eat 2 servings of fatty fish each week. Around 3 oz of cooked fish equates to one serving.

Both fresh and canned fish products are good sources of omega-3 fatty acids. Canned tuna, mackerel, and other products can help those with limited access to fresh produce get ample omega-3 in their diet.

For example, one 3-oz serving of fresh mackerel contains approximately Discover other health benefits of oily fish here. Although they are small in size, chia seeds are rich in several nutrients. A 1 ounce oz , or Chia seeds are, in fact, one of the best plant-based sources of omega Omega-3 may help relieve rheumatoid arthritis symptoms and reduce triglycerides in the blood, according to the National Center for Complementary and Integrative Health.

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. Whole fresh, frozen and canned fruits without syrup are good options. In contrast, fruit juices and dried fruits are concentrated sources of natural sugar and therefore have a high energy density — more calories — and they don't fill you up as much.

To fit more fruits into your diet, add blueberries to your cereal in the morning. Try mango or peach slices on whole-wheat toast with a little peanut butter. Or toss some mandarin orange and peach slices into a salad.

Keep whole fruit in a bowl within easy sight or in the fridge and eat it anytime you like. Many carbohydrates are either grains or made from grains, such as cereal, rice, bread and pasta. Whole grains are the best option because they're higher in fiber and other important nutrients. Emphasize whole grains by simply choosing whole-grain options instead of refined grains, including foods made with sugar or white flour.

For example, choose:. These include food from both plant and animal sources. The healthiest lower energy-dense choices are foods that are high in protein but low in fat and calories, such as:. While fats are high-energy-dense foods, some fats are healthier than others. Include small amounts of healthy monounsaturated and polyunsaturated fats in your diet.

Nuts, seeds and oils, such as olive, flaxseed and safflower oils, contain healthy fats. Limit saturated fat and trans fat, such as butter or shortening. Like fats, sweets are typically high in energy density.

Good options for sweets include those that are low in added fat and contain healthy ingredients, such as fruits, whole grains and low-fat dairy. Examples include fresh fruit topped with low-fat yogurt, a cookie made with whole-wheat flour or a small amount of dark chocolate.

The keys to sweets are to keep the serving size small and the ingredients healthy. Even a small piece of dark chocolate can fit into a weight-loss plan.

When you stick to the concept of energy density, you don't have to feel hungry or deprived. By including plenty of fresh fruits and vegetables and whole grains in your diet, you can feel full on fewer calories.

You may even have room in your diet for a sweet on occasion. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Request Appointment. Healthy Lifestyle Weight loss. Sections Basics Weight-loss basics Diet plans The Mayo Clinic Diet Diet and exercise Diet pills, supplements and surgery In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New.

Products and services. Weight loss: Feel full on fewer calories Choosing foods that are less calorie dense — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and control your hunger.

By Mayo Clinic Staff. Enlarge image Close. High energy density vs. low energy density Foods high in energy density include fatty foods such as french fries.

Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Hingle MD, et al.

Practice paper of the Academy of Nutrition and Dietetics: Selecting nutrient-dense foods for good health. Journal of the Academy of Nutrition and Dietetics. The American Heart Association Diet and Lifestyle Recommendations. American Heart Association. Accessed Feb. Department of Health and Human Services and U.

Department of Agriculture. Hensrud DD, et al. Energy, calories and weight. In: The Mayo Clinic Diet.

Mayo Clinic. Hossein Rouhani M, et al. Associations between energy density and obesity: A systematic review and meta-analysis of observational studies. Dreher ML, et al. A comprehensive critical assessment of increased fruit and vegetable intake on weight loss in women.

Smethers AD, et al.