Avocado

According to Times of India, an avocado weighing about 201 g contains 29 g of fat and 322 kcal. Avocados are rich in monounsaturated fats, primarily oleic acid, which can improve blood cholesterol levels and support cardiovascular health. This fat is also linked to reducing inflammation in the body.

Beyond healthy fats, avocados provide fiber, lutein, and potassium. Potassium is an important mineral that helps maintain fluid balance and nerve-muscle function. A diet rich in potassium can help manage blood pressure by encouraging the kidneys to excrete excess sodium and contributing to reduced pressure on blood vessel walls.

Chia seeds

Chia seeds are a good plant-based source of omega-3, which can reduce symptoms of rheumatoid arthritis and lower blood triglycerides. These seeds also provide antioxidants, fiber, protein, iron, and calcium. The fiber in chia seeds slows carbohydrate absorption, reducing the risk of blood sugar spikes after meals.

Chia seeds are rich in healthy fats. Photo: Nguyen Le.

Almonds

Almonds are rich in beneficial fats, protein, fiber, vitamins, minerals, antioxidants, and phytosterols, which help prevent cardiovascular disease and type 2 diabetes. People should consume unsalted nuts to maximize their benefits.

Olives

100 g of olives contain about 6,67 g of fat, mainly monounsaturated fat, along with 13,3 g of fiber. Additionally, olives contain oleuropein – an antioxidant compound that can help manage blood sugar and improve metabolic health, according to Eating Well.

Tofu

Tofu provides complete plant protein, rich in beneficial monounsaturated and polyunsaturated fats. This food is low in calories, cholesterol-free, supports weight loss, protects cardiovascular health, and promotes strong bones. Tofu is a suggested meat alternative for vegetarians, aiding in muscle building and maintenance.

With its high protein content and low calories, eating tofu promotes satiety, supports fat burning, and increases muscle mass, which is beneficial for those aiming for weight loss.

Dark chocolate

The fat in dark chocolate primarily consists of oleic acid, which helps reduce bad cholesterol in the body. This food contains other nutrients such as potassium and calcium. Chocolate can help reduce stress hormones like cortisol and improve mood due to its magnesium and antioxidant compounds.

Le Nguyen (Compiled)