12 Healthiest, High-Fat Foods You Should Be Eating

Choose healthy fats

Yes it’s true. Eating (certain) foods with a lot of fat can actually be good for your health. But remember, not all fats are created equal. Fill in: “good” fats and “bad” fats.

Foods with good healthy fats are considered monounsaturated (nuts, avocado, etc.) and polyunsaturated (salmon, trout, etc.) fats that promote good heart health. Meanwhile, saturated (poultry skin, lard, etc.) and trans fats (fried foods, baked goods, etc.) are considered bad fats because they can raise cholesterol levels and lead to heart problems, among other health problems. (Here are the subtle signs that you’re eating too many bad fats.) This doesn’t mean you shouldn’t eat foods with bad fats, but you should eat them in moderation.

So, how can you tell which foods are high in healthy fats? We spoke with registered dieticians and nutritionists who help us identify foods with good fats to reap their health benefits.

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peanut butter

“If you’re anything like me, you think peanut butter is important,” says Dana Angelo White, MS, RD, author of The Healthy Instant Pot Cookbook. “It’s a heart-healthy food that seems decadent but is actually healthy and satisfying.” White suggests choosing a nut butter with a minimal ingredient list, so just peanuts and salt, if possible. Spread on a banana, peanut butter is a great pre-workout snack, and it can also be combined with rice vinegar, garlic, and low-sodium soy sauce to make a dipping sauce for grilled chicken or sautéed tofu,” she says. The nut butter is also delicious mixed into a blueberry-peanut butter smoothie, peanut butter energy snacks, or a peanut butter sweet potato spread.

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