Healthy fats are an important part of your daily nutrition. They keep you full to avoid over-eating, as well as help your body function properly. So, ditch the myth that low-fat is always best and incorporate these healthy fats into your meals. 

Omega-3 fats (Polyunsaturated fats)
Omega-3 fatty acids are a type of healthy fat called polyunsaturated fats. They can help lower cholesterol levels and protect your heart. You can find them in these foods:

  • Fatty fish like salmon, tuna (fresh and canned), trout, mackerel and sardines.
  • Walnuts, which you can add to oatmeal, baked goods or salads.
  • Flaxseed, add to yogurt, smoothies and baked dishes, or include in breading for chicken or fish. Tip: Make sure you purchase ground flaxseeds. Your body cannot breakdown whole flaxseeds.
  • Canola oil

Monounsaturated fats
These fats help improve cholesterol levels and decrease your risk of heart disease. You can find them in these foods:

  • Olive oil, which can be used in salad dressings. You can also use it in place of butter while cooking. 
  • Avocado, add some to sandwiches, salsa and eggs. And who doesn’t love guacamole?
  • Nuts such as almonds, pecans, pistachios, pine nuts, hazelnuts, macadamia nuts, cashews, and brazil nuts. Pick unsalted varieties and limit to a small handful (1.5 oz) per day.
  • Peanut butter

Source: www.eatright.org