recommended foods

If avocados had nutrition labels, a medium would have 23 grammes of fat. Three grammes of saturated fat and no trans fat are included, along with 15 grammes of monounsaturated fat and 3 grammes of polyunsaturated fat.

Cheese is abundant in protein, calcium, vitamin D, B-vitamins, and good fats, but it should be taken in moderation. 

Chia seeds are used in healthy dishes because they include protein, fibre, and good fats despite their bland flavour. 

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Dark chocolate has 12 grammes of fat per ounce, but don't resist your sweet desire. Dark chocolate contains oleic acid, a heart-healthy monounsaturated fat found in olive oil.

The average egg has 5 grammes of fat, although only 1.5 grammes is saturated. The rest is polyunsaturated and monounsaturated fats.

Fish are packed with heart-healthy omega-3 fatty acids and should be part of your diet, despite their scary name. Choose anchovies, herring, mackerel, salmon, sardines, tuna, and trout to boost omega-3s.

Fat dominates flaxseeds—67%. A one-ounce portion has 12 grammes of fat, which is misleading.

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