1) Flax Flax is a great source of alpha-linolenic acid, a healthy fat associated with cardiovascular health, says nutritionist Gena Hamshaw, RD, author of The Full Helping . Hamshaw uses ground flaxseed (which is easier to digest) in oatmeal, smoothies, yogurt, and baked goods. Per 3-tbsp serving : 165 calories, 12 g fat (1 g sat), 9 g carbs, 0 g sugar, 9 mg sodium, 9 g fiber, 6 g protein R.Tsubin - Getty Images
2) Fatty Fish Fatty fish (like mackerel or salmon) is a great source of omega-3 fatty acids, says Modell, who recommends consuming the stuff at least twice per week. Her advice: Choose wild-caught over farmed salmon, when possible, for a higher dose of omega-3 fatty acids and less mercury. Per 3-ounce serving : 142 calories, 6 g fat (1 g sat), 0 g carbs, 0 g sugar, 347 mg sodium, 0 g fiber, 20 g protein Frank Bean - Getty Images
3) Olives The type of fat in olives (monounsaturated) has been associated with lower LDL (bad) cholesterol and healthy HDL (good) cholesterol levels, says Hemshaw. Toss 'em into fresh pasta dishes or rich bean or chicken stews , or enjoy them whole as an appetizer or snack. Per serving : 60 calories, 5 g fat (1 g sat), 3 g carbs, 0 g sugar, 404 mg sodium, 2 g fiber, 1 g protein Brian Hagiwara - Getty Images
4) Lean Turkey Turkey contains healthy omega-3 fats, according to Auslender. To keep saturated fat low, though, she recommends opting for a lean variety. From there, add your bird to veggie-rich sandwiches or salads. Per 4-oz serving : 128 calories, 7 g fat (2 g sat), 0 g carbs, 0 g sugar, 59 mg sodium, 0 g fiber, 16 g protein Lew Robertson - Getty Images
5) Avocado Avocados are praised for their heart-healthy monounsaturated fat, but it's not their only perk. What many people dont realize is that theyre also high in fiber and contain more potassium than bananas, says Kelli McGrane, RD, nutritionist for Lose It! . One of my favorite ways to use avocado is to mash it with chickpeas, lemon juice, and a little feta cheese, and serve with whole-grain crackers or on sourdough toast for an easy lunch, she says. Per 1/2-cup serving : 117 calories, 11 g fat (1.5 g sat), 7 g carbs, 0 g sugar, 5 mg sodium, 5 g fiber, 1.5 g protein Akepong Srichaichana / EyeEm - Getty Images
6) Coconut Coconut contains medium-chain triglycerides, a special type of fat that the body can use for quick fuel (and which may have anti-inflammatory effects), says Auslender Moreno. Snack on coconut meat raw or add unsweetened shredded coconut to your favorite snacks. Per 1-ounce serving : 99 calories, 9 g fat (8 g sat), 4 g carbs, 2 g sugar, 6 mg sodium, 2.5 g fiber, 1 g protein Pricha Sura Vththi / EyeEm - Getty Images
7) Full-Fat Greek Yogurt I never understood why the Greeks considered yogurt to be a dessert course until I tasted full-fat yogurt in Greece, says Bonnie Taub-Dix , RDN, author of Read It Before You Eat It . Pair super-creamy full-fat yogurt with strawberries for a balanced breakfast (or snack) that provides calcium, vitamin C, fiber, protein, and gut-healthy probiotics. Per 3/4-cup : 165 calories, 9 g fat (4 g sat), 7 g carbs, 7 g sugar, 60 mg sodium, 0 g fiber, 15 g protein Creativ Studio Heinemann - Getty Images
8) Nuts Whether youre into walnuts, pecans, or pistachios, eating a variety of nuts is a great way to get your fill of healthy fats. Enjoy nuts in your oatmeal, pancakes, waffles, ground into smoothies, says Auslander Moreno. You can also use ground nuts as "breading" on proteins. Per 1-ounce serving : 196 calories, 20 g fat (2 g sat), 4 g carbs, 1 g sugar, 0 mg sodium, 3 g fiber, 3 g protein Creativ Studio Heinemann - Getty Images
9) Tofu This complete plant protein, which is made from soybeans, also happens to provide healthy fats, according to Taub-Dix. She recommends cutting tofu into cubes, marinating it in your favorite seasonings, and baking or sauting with veggies. (Bonus points for opting for the firm variety, which contains the most calcium.) Per 1-cup serving : 151 calories, 9 g fat (1 g sat), 3 g carbs, 2 g sugar, 2- mg sodium, 1 g fiber, 18 g protein KevinDyer - Getty Images
10) Edamame Like tofu, plain old soybeans provide protein, fiber, calcium, and healthy fats, according to Taub-Dix. Munch on steamed or dried edamame as an afternoon pick-me-up to keep you feeling full until dinner. Per 1-cup serving : 188 calories, 8 g fat (1 g sat), 14 g carbs, 3 g sugar, 9 mg sodium, 8 g fiber, 19 g protein Lew Robertson - Getty Images
11) Pumpkin Seeds In addition to healthy unsaturated fats, pumpkin seeds are a good source of phosphorous, magnesium, manganese, iron, copper, vitamin K, and zinc. Add pumpkin seeds to anything that needs a little heart-healthy crunch, whether a salad or a yogurt bowl. Per 1-ounce serving : 163 calories, 14 g fat (2 g sat), 4 g carbs, 0 g sugar, 5 mg sodium, 2 g fiber, 8 g protein JON STOKES - Getty Images
12) Chicken Because chicken breast is quite low in fat (and, lets be honest, taste), Auslender Moreno likes using darker, fattier thigh meat. Think of it as a blank slate and season accordingly," says Modell. "Experiment with different marinades to add even more flavor. Per chicken thigh : 180 calories, 6 g fat (2 g sat), 0 g carbs, 0 g sugar, 142 mg sodium, 0 g fiber, 29 g protein Claudia Totir - Getty Images
13) Chia Seeds Thanks to their healthy fats and loads of minerals, chia seeds are one of the most nutritious foods you can eat, says McGrane. Sprinkle them over yogurt and salads, or add them to smoothies and overnight oats, she recommends. Per 1-ounce serving : 138 calories, 9 g fat (1 g sat), 12 g carbs, 0 g sugar, 5 mg sodium, 10 g fiber, 5 g protein R.Tsubin - Getty Images
14) Nut Butter While specific nutrients vary, nut butters guarantee a solid dose of protein, healthy fats, and fiber, according to Taub-Dix. Go for those that contain only nuts and check labels to limit additional fats, sugars, and salt, she recommends. Incorporate more healthy fats into your breakfasts by swirling a spoonful or two of nut butter into your oatmeal. Per 2-tbsp serving : 196 calories, 18 g fat (2 g sat), 6 g carbs, 2 g sugar, 73 mg sodium, 3 g fiber, 7 g protein Magone - Getty Images
15) Hemp Hearts Hamshaw loves hemp hearts because they're rich in protein, in addition to healthy fats, making them great for plant-based eaters. She adds hemp hearts to breakfast cereals, blends them up into creamy dressings, and sprinkles them on top of salads. Per 3-tbsp serving : 166 calories, 16 g fat (1 g sat), 3 g carbs, 1 g sugar, 2 mg sodium, 1 g fiber, 10 g protein PicturePartners - Getty Images
16) Grass-Fed Steak Grass-fed beef, which comes from cows who eat grass instead of grains, contains more heart-healthy omega-3s, says Auslender Moreno. Enjoy grass-fed beef in a stir-fry with your favorite vegetables. Per 4-oz serving : 224 calories, 14 g fat (6 g sat), 0 g carbs, 0 g sugar, 77 mg sodium, 0 g fiber, 22 g protein Westend61 - Getty Images
17) Sunflower Seeds With loads of vitamin E and selenium, heart-healthy sunflower seeds are a particularly great option if you have a tree nut allergy, says Taub-Dix. Mix them into tuna or chicken salad, or to add crunch to deviled eggs, she recommends. Per 1-ounce serving : 165 calories, 14 g fat (2 g sat), 7 g carbs, 1 g sugar, 1 mg sodium, 3 g fiber, 6 g protein Jonathan Kantor - Getty Images
18) Eggs Beyond their satiating fat and protein content, eggs also provide antioxidants lutein and zeaxanin, which are two carotenoids essential for eye health, says Modell. Scramble eggs up with a side of avocado for a satiating morning meal, or make breakfast tacos with salsa for dinner. Per large egg : 74 calories, 5 g fat (2 g sat), 0 g carbs, 0 g sugar, 65 mg sodium, 0 g fiber, 6 g protein jun xu - Getty Images
19) Sesame Seeds Sesame seeds pack a serious dose of protein, B vitamins, minerals, antioxidants, and healthy fats, according to Taub-Dix. Plus, their fiber content supports healthy cholesterol. Taub-Dix recommends mixing black and white sesame seeds to make a coating for chicken or fish, or a colorful addition to veggie dishes. Per 1-ounce serving : 159 calories, 13 g fat (2 g sat), 7 g carbs, 0 g sugar, 11 mg sodium, 5 g fiber, 5 g protein timsa - Getty Images
20) Pine Nuts Technically seeds , pine nuts are an often-overlooked source of healthy fats. Until now, that is. Make your own pesto by throwing a handful of pine nuts in the food processor with fresh basil, garlic, Parmesan cheese, olive or avocado oil, and a touch of salt. Per 1-ounce serving : 188 calories, 19 g fat (1 g sat), 4 g carbs, 1 g sugar, 1 mg sodium, 5 g fiber, 4 g protein timsa - Getty Images