Avocado: Avocados are rich in monounsaturated fats, particularly oleic acid, which is beneficial for heart health. They also contain fiber, vitamins, and minerals.
Olive Oil: Extra virgin olive oil is a staple of the Mediterranean diet and is high in monounsaturated fats and antioxidants.
Nuts: Various nuts such as almonds, walnuts, pecans, and cashews are excellent sources of healthy fats, including monounsaturated and polyunsaturated fats.
Seeds: Seeds like chia seeds, flaxseeds, hemp seeds, and pumpkin seeds are packed with healthy fats, omega-3 fatty acids, and fiber.
Fatty Fish: Fatty fish such as salmon, mackerel, trout, sardines, and herring are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.
Coconut: Coconut and coconut products like coconut oil, coconut milk, and shredded coconut are high in saturated fats, but they also contain medium-chain triglycerides.
Dark Chocolate: Dark chocolate with a high cocoa content (70% or higher) is a good source of monounsaturated fats and antioxidants.
Olives: Olives and olive products like olive oil and tapenade are rich in monounsaturated fats and antioxidants. Add olives to salads, pasta dishes, or enjoy them as a snack.
Tofu: Tofu, made from soybeans, is a versatile plant-based source of healthy fats, protein, and other nutrients. Use tofu in stir-fries, salads, soups, or grilled dishes.
Eggs: Eggs are a nutritious and affordable source of healthy fats, particularly monounsaturated fats, and omega-3 fatty acids. Enjoy eggs boiled.