10 Healthy Fat Food.

Fat is an essential macronutrient used by the body for the production of hormones. Due to the high consumption of fat can lead to weight gain.

Below are the top 10 Healthy fat foods.

1. Fish

 Fish contain cholesterol, many of the fish is high in omega-3 fatty acids.

2. Avacodas

Avocados are high in fat.77% of their calories come from fat. 

3. Egg

 Mainly half of the calories in an egg come from fat. One egg has a little less than 5g of fat, which is concentrated in the yolk.

4. Tofu

Tofu is very low in calories but high in protein and fat. It also contains important vitamins and minerals.

5. Cheese

 Cheese is a good source of fat, calcium, and protein.

6. Dark Chocolate

The chocolate fat comes from cocoa butter and is made of equal amounts of oleic acid.

7. Chia Seeds

28 grams serving of chia seeds contains11 grams of fiber,4 grams of protein and 9 grams of fat.

8. Peanut Butter

Peanut butter is high in healthy fats, protein, fiber, and essential vitamins, and minerals.

9. Yogurt

The fat content can be from 0.4g in nonfat yogurt to 3.3g for full-fat yogurt 

10. Extra Virgin Olive Oil

Extra Virgin Olive Oil has monounsaturated fatty acids, unlike other many oils that have a lot of saturated fatty acids.

Good fats can:

• Lower the risk of heart disease.
• Lower bad cholesterol levels, while increasing good HDL.
• Lower triglycerides associated with heart and fight inflammation.
• Lower blood pressure.

Bad fat can:

• Saturated fats and trans fats increase unhealthy low-density cholesterol.
• Trans fats decrease healthy high-density lipoprotein cholesterol.
• Eating foods high in saturated fats also make you suffer from diabetes.
• For weight loss, it may work less well than a low-carb diet.

Check out:10 Healthy Protein Food.

Check out:10 Healthy Carb Foods.


Eating a healthy diet that is low in fat and making daily lifestyle changes to keep and maintain good health.