List of Foods with good fats


A healthy diet is always identical to how to avoid fat. Healthy diet is basically not eliminate certain foods, including fat. In moderation, certain fats, such as a heart-healthy fats, monounsaturated fats and polyunsaturated fats, it is required by the body. The following are the types of foods that contain good fats, and recommended for consumption.


Coconut is a good source of fat for those of you who are vegetarians. Coconut contains vitamin C, E, and iron. Vitamin K is good for bone growth and accelerate the work of calcium. While vitamin E good for skin health.

Coconut Oil

Coconut oil is a food ingredient that is commonly consumed by the tropical regions, such as Indonesia, and the country around it. Coconut oil has long been a favorite for vegans to replace the fat of animals for many years. Coconut oil contains an energy of 870 kilocalories, 1 gram protein, 0 grams carbohydrates, 98 grams of fat, 3 milligrams of calcium, phosphorus 0 milligrams, and 0 milligrams of iron. Moreover, in the coconut oil also contains vitamin A as 0 IU. 0 milligrams of vitamin B1 and vitamin C 0 milligrams. The results obtained from a study of 100 grams of coconut oil, the amount that can be eaten as much as 100%.

Although included in the category saturated oil, coconut oil can be an instrument for your health, because it can help increase good cholesterol. Add a teaspoon of tea small on you drink. You can also use coconut oil for frying.

Olive oil

Olive oil has many benefits, one of which is to maintain a healthy heart. This oil contains monounsaturated fats are high, and it has a positive impact on the reduction of cholesterol levels. Use olive oil when cooking, avoid the use of butter or coconut oil contains saturated oils. When using olive oil, pour through a spoon, do not directly poured from the bottle so you know how much oil has been used.


The types of fatty fish is good for consumption are salmon, tuna, and sardines. These fish contain omega-3 fatty acids are very high compared to other fish species. Type of unsaturated fat is beneficial to help control blood pressure and reduce blood clotting, also helps lower blood cholesterol. The fish should not be fried, because that can cause bad fat fried. Well, fill also fish in your diet program.


The beans can help reduce cholesterol when included as part of the daily diet you. Fat contained in nuts is the type of unsaturated fat, which can help reduce cholesterol levels in the blood. Almonds, cashews, peanuts, and hazelnuts are a good source of monounsaturated fat types. While walnuts contain polyunsaturated fats and omega-3 which is quite high.

Macadamia Nuts

Macadamia is sometimes that many plant species live in mainland Australia. Macadamia oil contains good fats that can lower bad cholesterol levels in the body. Macadamia also has a high content of omega-3 and vitamin E.




Hummus taste of Arabic, some call humus, humous, and also there hummos. This is food that is usually used as a tape jam on bread, and made from soy beans are mashed, Lentini, tahini, as well as olive oil, lemon juice, salt, and garlic. Not surprisingly, the aroma and taste of hummus is delicious, savory, and fresh.



Hummus is one old enough food for the people of Egypt have been known since hundreds of years ago. Hummus Bi Tahini is believed to be a type of hummus were first discovered. Many believe that this hummus comes from Damascus. In the middle east, commonly eaten hummus with pita bread using. It is preferred for those who are vegetarian or who are on a diet program. The content of nuts into a combination of fiber and protein. Presents a very simple way hummus. Pita bread that used to be her partner could dipped into hummus. Hummus is also commonly served in a "meze", a variety of food in a dish (tray). Or as condimment for falafel, meat balls and also chicpeas fried, grilled chicken, fish, and eggplant.

To present the hummus to look beautiful, can use red tomato slices, chickpeas, tortillas, which is placed in the middle, which is then given a bit of olive oil to taste became more delicious.

In addition to garbanzo beans, the main ingredient in this recipe is the olive oil. Do you buy it in the store or choose to create your own, with a healthy fat hummus. The main types of fat contained is MUFA. Research has shown that MUFA proven to help reduce the risk of heart disease. MUFA also can lower cholesterol levels, normalize blood clotting, and insulin. This combination is useful can help people with diabetes type 2. Put a hummus in your diet.


Avocado is a fruit that comes from Central America and Mexico. In place of origin, this fruit called ahuacat by the Aztecs. Spanish troops began to enter in the 16th century and introduced to the European nations. Avocados have an oval shape. Avocados have a dark green color to purple brown. Meat avocado has a very soft texture and has a light green color (close to the skin) and yellow (near seeds).


Avocado is a fruit that is very good for consumption, in whole or processed into juice. Avocados also have a lot of content and benefits for health and beauty. The following are the benefits and content of avocados.

High content of vegetable fats and unsaturated useful for lowering LDL cholesterol (bad cholesterol) so it can be useful to prevent stroke, heart disease, high blood pressure, and cancer. Unsaturated fat content is very easily digested and processed the body so that maximum benefit. Unsaturated fat in avocados also contain anti-fungal and anti-bacterial. The content of vegetable fats can not cause someone fat, even with the benefits of unsaturated vegetable is able to reduce appetite.

Monounsaturated fatty acids (MUFA) which can be found in avocados, proven to reduce belly fat. Besides made fruit juice, avocado can be used as a substitute for mayonnaise and spread for sandwiches. All you have to do is blend the avocado to be used as a spread or dip your salad and sandwiches.

Linseed/Flax seed

Flax seed is a blue flowering plant that grows in meadows in western Canada, which is very rich in oil. Linseed oil is a natural oil that is highly recommended as a source of nutrients needed by the body, and flaxseed oil are considered as the most oil rich in omega-3.

Flaxseed oil contains omega-6 and omega-9, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc, and also provides about 50% of omega-3, which is more than the content of omega 3 in fish. And of course, without the fishy smell.

Chew the linseed oil may actually lower the risk of heart disease, stroke, cancer, and diabetes. While large perfectly intact seeds can be used as an additive to make smoothies.

Flax seed

Flax seed / Linseed

Grape seed

Grape seed oil is extracted according to some studies could reduce levels of bad cholesterol in the body.

Shea butter

Shea is a type of plant that grows in Africa. The seeds can be extracted to take the oil and butter are used as high in vitamins E and A, which can act as antioxidants.




These herbs sound familiar, because it only grows in the mainland of Mexico and South America. Salvia has flowers like lavender. Because of its unique shape and color, salvia is usually only used as an ornamental plant. However, essential oils resulting from the extraction of salvia is high in omega-3.

salvia can be good fat source


Therefore, do not assume all fats are bad and detrimental to health. we have dealt with the List of Foods with good fats. Choose the best sources of healthy fats to keep your health. As a rule of thumb, at least less than 30% of your total calories should consist of fat. Of these, only 25% is composed of saturated fat, trans fat and zero percent. So wise in choosing the type of fat you consume. See also previous article, What's the best food to eat to burn fat so that you get more detailed information.

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