1.    Avocados

·         Avocados are high in fat, but most of the fat in an avocado is monounsaturated, the heart-healthy kind that actually lowers bad cholesterol.

·         In recent years, the U.S. government has even revised its official nutrition guidelines to urge Americans to eat more avocados.

·         Moderation is still key, since one medium avocado boasts 30 grams of fat.

2.    Eggs

·         Eggs are an easy source of protein.

·         One whole egg contains 5 grams of fat, but only 1.5 grams are saturated.

·         Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms of choline), an important B vitamin that helps regulate the brain, nervous system and cardiovascular system.

·         Research has linked moderate egg consumption to improved heart health.

3.    Olive Oil

·         Olive oil is commonly used in the Mediterranean diet (one of the most recommended for a healthy lifestyle)

·         Olive oil reduces the risk of heart disease, blood pressure and certain types of cancer.

·         Still packs 100 calories per tablespoon, so moderation is important if you’re watching your weight.

·         A recent study published in Neurology found that cooking with heart-healthy olive oil and using it for salad dressing may cut stroke risk.

4.    Nuts

·         Best for nutrition are almonds, walnuts and pistachios.

·         Almonds are the richest in vitamin E

·         Walnuts contain a plant-based omega-3 fatty acid

·         Pistachios have lutein and zeaxanthin, carotenoids important for eye health.

·         Research shows nut eaters are generally thinner, less likely to develop type 2 diabetes and have a reduced risk of heart disease.

5.    Nut Butter

·         Nut butters are another source of healthy fats

·         Peanut butter, almond butter or cashew butter

·         All of these butters boost protein and fiber intake.

·         Some are high in added sugars - choose all-natural nut butters with as few ingredients as possible.

6.    Fatty Fish

·         Oily fish such as salmon, tuna, sardines, mackerel and trout are full of omega-3 fatty acids—good fats, unlike the bad saturated fat you find in most meats.

·         According to the American Heart Association, people should eat at least two servings weekly of lake herring, lake trout, mackerel, salmon, sardines or tuna for the healthy omega-3 fats they contain.