Avocados
Most lists of good fatty foods will contain this one top-notch food: avocado. Avocados contain a wealth of antioxidants, as well as essential fats, vitamins E, K, C, and B, potassium, and copper. They’re also as versatile as a food can get — add slices to salads, eggs, sandwiches, and even soups.
Dark Chocolate
if you’re going to reach for a healthy dessert, it doesn’t get better than dark chocolate. This delish and slightly bitter treat is rich in antioxidants, vitamins, minerals, and good fats. It’s also much, much lower in sugar than its milk chocolate counterpart.
Olive Oil
No meal is complete unless it has been cooked, marinated, or seasoned with a flavor-enhancing fat like olive oil. This natural plant oil is among the best you can use because of its wealth of omega-3 fatty acids. Some of the benefits of using olive oil include fighting inflammation, preventing strokes and cardiovascular disease, and not contributing to weight gain like an ingredient like margarine, which can contain unhealthy trans fats.
Nuts
The next time you want to dig into a snack, try a handful of heart-healthy nuts like walnuts, almonds, or pistachios. Not only do these foods contain monounsaturated fats that will curb your appetite, but they’re also loaded with nutrients like zinc, selenium, and vitamin E.
Nut Butter
The spread you add to bread counts just as much as the bread itself in terms of what it can add or take away from a healthy diet. Instead of turning to sugary jams or butter, a layer of nut butter like peanut, sunflower, or almond butter provides essential nutrients and healthy fats that will suppress your appetite sooner.
Cheese
Yes, cheese also contains saturated fat, but its nutritional benefits — which include calcium, zinc, and vitamins, make it a food that you shouldn’t just rule out. The best low-calorie cheese options for when you’re trying to lose weight include cottage cheese, feta, mozzarella, and blue cheese.