Poultry contains both saturated and unsaturated fats, with low amounts of saturated fat, especially in chicken breast and skinless white meat. Chicken is rich in lean protein, promoting satiety and preventing excess fat accumulation. Eating chicken two to four times a week can support weight loss and muscle gain. Prioritize boiled, steamed, or pan-fried dishes to avoid increasing the total calorie count.

Fish is rich in beneficial fats and protein, essential nutrients for muscle building and energy. Fatty fish provides abundant omega-3 fats – a type of polyunsaturated fat that boosts calorie burning and reduces the risk of heart disease and stroke. Fish high in omega-3 fatty acids include: salmon, herring, sardines, and mackerel. Individuals aiming for weight loss should consume at least two servings of fatty fish each week.

Avocado contains more than 5 times the amount of monounsaturated and polyunsaturated fats compared to saturated fats, which increases satiety. Avocados are nutrient-rich and abundant in fiber, helping to improve cholesterol levels and providing the body with vitamin C and potassium.

Nuts and seeds. Many nuts contain beneficial unsaturated fats (omega-3) and protein, including: walnuts, pistachios, almonds, and macadamias. Individuals seeking weight loss can use nuts as snacks, light meals, or add them to salads and smoothies to utilize healthy fats, which help reduce inflammation and promote satiety, thereby limiting excessive calorie intake.

Vegetable oils are a rich source of beneficial fats for individuals with heart disease and diabetes. Most vegetable oils are high in unsaturated fats, which promote the burning of excess calories and prevent fat accumulation. Healthy cooking oils include: olive oil, canola oil, soybean oil, and peanut oil. People should limit the use of animal-derived fats, especially lard, as it contains high levels of saturated fat that can increase bad cholesterol.

Anh Chi (According to EveryDay Health)

Photos: Anh Chi, Bui Thuy

Readers can submit questions about endocrine diseases here for a doctor's response.