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Health Experts Agree: 3 Fats You Should Eat More For Healthy Weight Loss

By Faith Geiger,


It’s time to ditch the idea that all fats are bad, even if you’re trying to lose weight. While it’s definitely important to pay attention to the amount and type of fat you’re putting into your body, consuming enough healthy fats (monounsaturated fats and polyunsaturated fats) is actually essential to your health. They help give your body the energy it needs to thrive, support cell function, and play an important role in nutrient absorption. That being said, not all fats are healthy–which is why knowing which foods can help provide you with the right kind is an important part of maintaining a healthy diet.

To discover some of the best foods that can help you fit monounsaturated and polyunsaturated fats into your daily diet, we spoke to Catherine Gervacio, Registered Dietician and nutrition writer for Living.Fit . She told us that olive oil, avocado, and almonds are all things you should consider adding to your plate.


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1. Olive Oil

Olive oil is an extremely common ingredient in a range of dishes from all sorts of cuisines–and the great news is that Gervacio says it’s one of the healthiest fats you can consume. “Olive oil contains about 75% monounsaturated fat, which is known to reduce levels of bad fats in the body,” she explains. “It also contains the antioxidants oleuropein and oleocanthal which are said to contribute to weight loss by being anti-inflammatory, a study states.” Incredible! For this reason, olive oil is frequently dubbed as the best oil you can cook with, and it’s certainly a better option than inflammatory vegetable oils. Plus, it tastes great!

2. Avocado

Who doesn’t love a delicious slice of avocado toast for breakfast? Whether you’re adding it to a salad or mashing up some guacamole, Gervacio tells us you should definitely make this popular fruit a regular part of your diet if you’re looking to up your healthy fat intake. “Avocados are rich in monounsaturated fat which offers a lot of cardiovascular and digestive benefits while losing weight,” she tells us. Luckily, it’s also packed with important nutrients. “It is rich in vitamins E, C, and A to act as antioxidants to keep the body healthy,” she goes on. And it can even help boost your metabolism: “The vitamin C content of avocados can fight off free radicals that can slow down the metabolic rate.” Sign us up!

3. Almonds

When it comes to a healthy, crunchy snack, it doesn’t get much better than a handful of nuts. Gervacio says almonds are one of the best choices when it comes to a food that’s both nutritious and satisfying. “They are considered a plant-based protein source to keep losing weight without worrying about the health consequences of excessive cholesterol intake,” she points out. “Almonds are rich in fiber for better digestion. They can also prolong satiety to prevent overeating during meals.” In turn, snacking on these nuts can help reduce your overall calorie intake, which is one great way to promote weight loss.

So, there you have it: fat isn’t a faux-pas! When you eat these delicious and nutritious foods regularly, you’ll be helping your body carry out a number of crucial functions–and you’ll also be well on your way to your goal weight.

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