Healthy Fats You Should Be Eating Food Network. Olive oil is a great way to get monounsaturated fats in your diet, but so are olives. WebMD knows that fats are an important part of a healthy diet. Learn about these good fats, including how much and which kind you should be eating. They also deliver plant sterols compounds that can lower bad LDL cholesterol. Olives can be pretty high in sodium, but you can take away some of that salt by soaking them in fresh water. Avocados get their creamy texture from heart healthy monounsaturated fats. They also deliver fiber, which helps you feel full, as well as potassium and vitamin C. For a heart smart and delicious breakfast, smash an avocado onto whole grain toast. Canola oil is an excellent heart healthy choice for cooking. Healthy Fats' title='Healthy Fats' />Its loaded with monounsaturated fats, which can raise your good cholesterol HDL and lower your bad cholesterol LDL. Its particularly good for cooking at high temperatures, since it has a higher smoke point than olive oil. Smear some toast or apple slices with peanut butter and you have a breakfast or snack with staying power. The unsaturated fats in peanut butter help make the meal satisfying by making it take longer to digest, and its also packed with protein. Beef Aloo there. Fat is one of the three main macronutrients, along with carbohydrate and protein. Fats, also known as triglycerides, are esters of three fatty acid chains and the. Want to up your intake of healthy fats These quick avocado recipes will give you a major health boost. The Shape Slim Down Cookbook 200 healthy recipes for breakfasts, lunches, dinners, and snacks. Healthy never tasted so good With 205 delicious, easy recipes, you. Healthy fats, including monounsaturated and polyunsaturated fats, are vital to your health. Heres how you can tell if youre not getting enough good fats. Stick to natural peanut butter to avoid the added sugars and unhealthy partially hydrogenated fats that are added to other kinds of peanut butter. As an oily fish, salmon has lots of DHA and EPA two kinds of omega 3 fats that can reduce inflammation, lowering risk of skin cancer and heart disease. Want an alternative to salmon Trout, mackerel, sardines and herring are all good choices for getting DHA and EPA into your diet. Flaxseed is high in a plant based form of omega 3 fatty acids alpha linolenic acid ALA. ALA is linked to heart health by improving blood pressure. Grind up 2 tablespoons or so in a clean coffee grinder and sprinkle it over cereal or yogurt. Almonds are particularly high in monounsaturated fat, the kind that helps improve your cholesterol levels. Theyre a smart choice for snacking in addition to those healthy fats, almonds provide fiber and protein, which help keep you feeling satisfied. About a dozen is an appropriate serving.