3 Fatty Foods You Need in Your Diet

Fat that does a body good

Believe it or not, fat is a healthy part of your diet. The trick? Choosing the right kind, which helps you stay full, prevent overeating and keep the weight off.

When checking the nutrition facts on your food, scan for “monounsaturated fat” and “polyunsaturated fat”—these are the good fats.

Stay away from saturated and trans fats, which cause weight gain, and can elevate your cholesterol and put you at risk for disease. (Saturated fats should be less than 10% of your calories.)

Add these foods to your diet for a healthy and delicious way to lose weight

1. Olive oil—Not only a healthy source of monounsaturated fat, olive oil lowers bad LDL cholesterol and raises good HDL cholesterol.

   Try it: on salads and as a butter substitute

2. Nuts—packed with protein, unsaturated fats and omega-3s, nuts are a perfect satisfying snack. All you need is a small serving each day of walnuts, pecans, peanuts, macadamia nuts, hazelnuts, cashews or almonds (the size of a shot glass).

   Try it: mixed in with salads and steamed veggies

3. Avocado—Avocados are high in heart healthy unsaturated fat, helping you feel satisfied. They may also help lower your LDL cholesterol by as much as 17 percent when consumed daily.

   Try it: on sandwiches and spread over toast

Do You Need to Lose Weight?

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Sources: BestHealthMag, helpguide, Image luigi diamanti, FreeDigitalPhotos