4 Healthy Fats You Can Add To Your Salad To Speed Up Metabolism And Support Hormone Balance, Experts Say

1. Avocados/h2> Avocados are a great source of what Bates calls fiber fats. "The minimally processed fat is more satiating and keeps you feeling fuller longer than processed fats and oils," she says. Not only do avocados deliver heart-healthy monounsaturated fats, but the fiber they contain feeds gut bacteria that boost GLP-1, a hormone that helps you stay satisfied. Adding half an avocado to your salad can help regulate hunger and blood sugar throughout the day.

2. Olives

Like avocados, olives are another fiber fat that supports balanced hormones and blood sugar levels. Bates explains that these fats "feed bacteria in the gut that raises another satiety hormone called GLP-1," which helps reduce cravings and overeating. Plus, they’re rich in antioxidants and add a savory punch to any salad. Aim for about ½ cup of olives as one serving to get the full benefits.

3. Cheese

"Another category of fats that are very useful for balancing hunger and satiety hormones are those naturally found paired with protein, like cheese," Bates says. The combination of protein and fat helps stabilize blood sugar and prevent muscle loss, which is key for maintaining a healthy metabolism while losing weight. Bates also notes that "full-fat dairy has been found to be inversely associated with obesity, meaning people who eat full-fat dairy are less likely to be obese." Try adding an ounce of feta, goat cheese, or cheddar to your greens for a creamy, hormone-friendly boost.

4. Eggs

Egg yolks are another excellent source of natural fats paired with protein. "The protein in these foods helps to stabilize blood sugars and prevent muscle loss," Bates explains. Including eggs in your salad—like a classic Cobb or a simple bowl topped with two hard-boiled eggs—can help you stay full longer and support a healthy metabolism.

According to Bates, most people benefit from "between 2-4 servings of fats per meal," depending on activity level and goals. A balanced salad might include avocado or olives for fiber-rich fats, plus cheese or eggs for protein-based fats. "You can use a mix of both categories of fats on your salad by topping greens with guacamole or olives and pairing it with crumbled feta or hard boiled eggs," she suggests. It’s a delicious, nutrient-packed formula for better hormone balance, steady energy, and a faster metabolism.