1. Avocado
Avocado is rich in monounsaturated fats (which are essential for producing and regulating hormones like estrogen), they help lower levels of LDL (bad) cholesterol while maintaining and even raising HDL (good) cholesterol. They can also help keep you full, reducing the temptation to snack on unhealthy foods later.
"Avocados are rich in monounsaturated fat, which offers a lot of cardiovascular and digestive benefits while losing weight," Catherine Gervacio, registered dietician and nutrition writer for Living.Fit, tells us. Luckily, it’s also packed with important nutrients. “It is rich in vitamins E, C, and A to act as antioxidants to keep the body healthy,” she goes on. And it can even help boost your metabolism: "The vitamin C content of avocados can fight off free radicals that can slow down the metabolic rate." Sign us up!
2. Almonds
Similar to avocados, almonds are also rich in monounsaturated fats. Not only will this lower LDL cholesterol, but it can also reduce the risk of heart disease.
Gervacio says almonds are one of the best choices when it comes to a food that’s both nutritious and satisfying. "They are considered a plant-based protein source to keep losing weight without worrying about the health consequences of excessive cholesterol intake," she points out. "Almonds are rich in fiber for better digestion. They can also prolong satiety to prevent overeating during meals."
3. Avocado Oil
While olive oil may be one of the most popular "healthy" cooking oils, some people overlook avocado oil, which is just as good, if not better, for getting a good source of healthy fat and shedding some pounds.
According to Shelley Balls, a registered dietitian and nutritionist for Flawless Bloom, avocado oil and avocados are "packed with healthy fats." They're known for being high in monounsaturated fats, which are better for your health than saturated fat.
"Avocado oil is a very versatile oil that has a higher smoke point and somewhat neutral flavor when compared to olive oil, making it a great option for various cooking techniques," added Balls.
Next time you're in the kitchen, try using avocado oil to roast vegetables, make salad dressing, and more.
4. Mixed Nuts
Many health experts consider nuts to be a 'superfood,' as they're packed with protein, nutrients, and are extremely versatile. Dr. Elias Ortiz, the Chief Bariatric Surgeon at Elias Ortiz & Company, wrote that nuts like almonds and walnuts are also sources of monounsaturated fat, and provide "a good mix of protein and fiber."
"This combo helps control hunger and keeps your blood sugar stable," added Ortiz, who also mentioned that it's a good idea to be mindful of portion control while eating nuts on a weight loss journey, as while they're a great source of fat, they can be high in calories. A serving of plain nuts makes for a filling midday snack, or they can be used as a topping for other meals, like oatmeal for breakfast and salads at lunch.
5. Salmon
Salmon is a super popular source of fat and protein for those looking to lose weight and balance hormones. It's a nice light option for those who want a break from other meats like chicken and beef, and is high in natural sources of healthy fat.
If you're not a fan of salmon, Dr. Ortiz notes that other fatty fishes include sardines and mackerel, as all three are excellent sources of omega-3 fatty acids.
"These healthy fats can help reduce inflammation in the body, which plays a role in weight gain and how your body stores fat," said Dr. Ortiz.
"They're also packed with protein, so they'll keep you full longer." Dr. Ortiz recommends incorporating salmon or other kinds of fatty fish into your diet at least twice a week if you're looking to lose weight, as it can be "a smart way to support your metabolism and overall health while trying to lose weight."
6. Olive Oil
Olive oil is predominantly composed of monounsaturated fats, specifically oleic acid, which is known for its health benefits. The monounsaturated fats in olive oil help to lower LDL cholesterol levels, which is crucial for reducing the risk of heart disease.
It also supports both belly fat loss and hormone balance due to its powerful combination of healthy fats and antioxidants.
Angman notes, "Extra virgin olive oil is packed with antioxidants and monounsaturated fats, which help reduce inflammation and improve cholesterol levels. It’s a staple in the heart-healthy Mediterranean diet."
7. Chia Seeds
Chia seeds are high in fiber, particularly soluble fiber. When consumed, soluble fiber absorbs water and forms a gel-like substance in the digestive tract. This gel slows down digestion and promotes a feeling of fullness.
"These tiny seeds are a powerhouse of omega-3s, fiber, and protein. They help stabilize blood sugar levels, reduce cholesterol, and promote a feeling of fullness," Angman says.
8. Flaxseeds
Angman states that "ground flaxseeds are an excellent source of omega-3s and fiber. They help lower cholesterol and support weight management by reducing hunger and improving digestion."
Incorporating flaxseeds into your diet can be done by adding ground flaxseeds to smoothies, yogurt, oatmeal, or using flaxseed oil as a dressing ingredient.