Avocados are high in heart-healthy monounsaturated and polyunsaturated fats and a decent amount of fiber, which are both beneficial for heart and metabolic health.
Feller suggests consuming nuts and seeds to add healthy fats to your diet. Nuts contain monounsaturated fats, omega-3s, fiber, vitamin E, antioxidants, and minerals.
Olives and olive oil are staples in the Mediterranean diet, and for good reason. They contain healthful monounsaturated fat.
Fatty fish, such as salmon, mackerel, sardines, anchovies, and bluefin tuna, have more fat in their tissues than other fish and contain more heart-healthy omega-3 fatty acids.
Both flax and chia seeds contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid related to a lower risk of cardiovascular disease.
Eggs are a fantastic source of protein and vitamin B12, and the yolk contains brain-boosting choline. They're also a vitamin D source.
Dark chocolate is abundant of flavonols, plant-based antioxidants. Dark chocolate may have more antioxidants than others.
Vitamin D, calcium, and phosphorus are all found in dairy, which is a healthy source of protein, and they all contribute to bone health.
Soy is a complete plant protein, meaning it contains all nine essential amino acids. Soy provides heart-healthy polyunsaturated fat and little saturated fat.