It makes sense that to lose weight and be healthy you need to lower the amount of fat that you eat. But not all fat is bad for you!

In fact, your body needs good fats to work properly and stay healthy. Check out these great tasting, good-for-you fatty foods:

Nut Butters : Nut butters are full of fibre for healthy digestion and protein. Peanut butter, cashew butter, and almond butter are all delicious options! Watch out for added sugars in your nut butter. Choose nut butter that has the least amount of ingredients.

Make your own nut butter at home by adding 4 cups of roasted unsalted nuts of your choice to a food processor. Process for one minute, scrape down the sides and then process again for two minutes. Add 1 teaspoon of salt and process again for one minute or until smooth. 

Use your nut butter to spread on sandwiches, sliced apples, Banana Pancakes, or Waffles.

Eggs: Eggs are cheap and full of protein. The yolk is high in fat. However, of the 5 grams of fat it contains, only 1.5 grams are saturated fat. Egg yolks are a good source of choline for brain, cardiovascular, and nervous system health. Quarter hard boiled eggs and place them on top of a salad of mixed greens and fresh vegetables or prepare Arugula Eggs Benedict with poached eggs.

Avocados: The monounsaturated fat in avocados can lower your cholesterol levels. While you should enjoy them in moderation, avocados are a great replacement for butter on toast, cut into chunks on a salad, mashed for guacamole, or delicious when sliced in a sandwich. 

Avocados also contain antioxidants, phytosterols, and omega-3 fatty acids to reduce inflammation throughout your body.

Use Avocado Dip to top tortilla chips or fresh veggies, spread on sandwiches, or layer with refried beans and cheese in a burrito. Enjoy quick and easy Avocado Tacos or 15 minute Shrimp and Avocado Salad.

Olive oil: A study released in Obesity found that a diet rich in olive oil helps break down fats in the body, leading to lower body mass index.

Olive oil is full of polyphenols to fight cancer and monounsaturated fats for a healthy heart. Use olive oil in salad dressings, marinades, and as a go-to cooking oil.

You could also bake with olive oil in Caramelized Shallots, Basil-Olive Oil and Goat Cheese Bread, Arugula Mozzarella Pizza with Garlic-Olive Oil, or Rosemary-Garlic Olive Oil and Parmesan Bread

Almonds: Many nuts are a good source of healthy fat, but almonds are especially nutritious. They are full of vitamin E and contain fat-blocking compounds. 

A study reported by International Journal of Obesity and Related Metabolic Disorders found that participants who ate a diet that included almonds lost more weight than those who followed a low-fat diet without almonds, even though they ate the same amount of calories.

Participants who ate almonds also had a 50% greater reduction in their waistline. Other research has shown that those who eat nuts are less likely to have heart disease and type-2 diabetes. 

Snack on a handful of Spiced Spanish Whole Almonds or add almonds to Israeli Couscous, Apple and Cranberry Salad with Toasted Almonds

Fatty Fish: Salmon, tuna, and sardines are readily available fatty fish. These fish are full of omega-3 fatty acids. The American Heart Association points out that omega-3 fatty acids can lower triglyceride levels, lower blood pressure, reduce the risk of abnormal heartbeat, and slow the accumulation of plaque in the arteries.

Plus, farm raised salmon and wild caught tuna and sardines are all sustainable seafood. Add two to three servings of fatty fish per week to your diet by topping a vegetable packed green salad with flaked tuna, sardine fillets, or poached salmon.

You could also try these quick and easy recipes: 15 Minute Perfect Shallow Poached Salmon, Pan Grilled Thai Tuna Salad , or Open Face Sardine Sandwiches with Quick Aioli.

Dark Chocolate: Dark chocolate is a fatty indulgence that is really good for you! The cocoa butter in dark chocolate contains stearic acid to slow down digestion, which helps you feel fuller faster and eat fewer calories.

Dark chocolate is also packed with antioxidants to reduce inflammation for a healthy heart. Enjoy a square of dark chocolate or try dark chocolate covered strawberries for a healthy treat.

Coconut: While coconut does have a high amount of saturated fat, a majority of it comes from lauric acid. This powerful lipid can actually reduce your cholesterol and take off belly fat.

A study released in Lipids reported that participants who ate two tablespoons of coconut oil each day had smaller waistlines than those who ate soybean oil. Sprinkle two tablespoons of unsweetened coconut flakes over your favourite low-fat yoghurt or try it in this recipe for Applesauce Granola.

Sources: Fish and Omega-3 Fatty Acids - heart.org WHFoods: The World's Healthiest Foods https://www.womenshealthmag.com/nutrition/fatty-foods-that-are-good-for-you

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