Fatty Foods That Are Good for You

Let's face it---we've all been told to eat a diet that's low in fat. But some fats are worth having around. "Good fats," such as monounsaturated fats and polyunsaturated fats, can actually lower your cholesterol, combat free radicals, and make your skin and hair look great. Incorporating foods with good fat into your diet---while cutting down on saturated and trans fats---can be a major step toward healthy eating. Add this to my Recipe Box.

Avocados

Avocados, known for their yellow-green color and unusual creamy texture, are one of the only fruits that provide monounsaturated and polyunsaturated fats. They're also a good source of vitamin K, which supports blood-clotting function, and potassium, an electrolyte that aids in metabolism and muscle growth. Furthermore, avocados contain a powerhouse of nutrients that boost your immune system, including vitamin B6, essential for producing antibodies, and vitamins C and E, antioxidants that protect the body from free radicals and keep your hair and skin healthy.

Fish

Oily fish, such as salmon, albacore tuna, herring, mackerel, lake trout, and sardines are high in omega-3 fatty acids, which help prevent cardiovascular disease. Studies show that omega-3 fatty acids can lower triglyceride levels, prevent irregular heartbeats and the buildup up atherosclerotic plaque, and even decrease blood pressure. The American Heart Association recommends consuming omega-3's in the form of food (as opposed to in capsule form), and that fatty fish be eaten at least twice a week for optimum health.

Coconut

For centuries, tropical cultures around the world, including many parts of Asia and the Pacific Islands, have looked to the coconut tree as a source of food, water, clothing and shelter. However, the coconut's nutritional value has long been overlooked in the United States. Coconut water, or juice, is one of the best sources of electrolytes and drinking it is an extremely effective means of hydration: so effective that during World War II, coconut water was used intravenously as a substitute for glucose. Coconut oil and milk, though high in saturated fat, are also high in lauric acid, which has potent antiviral, antibacterial and antifungal effects and therefore can fight a host of different diseases, from influenza to herpes. Lastly, coconut meat is rich in dietary fiber and iron.

Nuts and Seeds

Chances are a valuable source of good fat can be found in your favorite trail mix (or even your favorite candy bar). Peanuts, Brazil nuts, cashews, pumpkin seeds, sesame seeds and almonds are just a few examples of nutritious, protein-rich snacks. Almonds are a great source of fiber, which helps you feel full and aids in digestion, and vitamin E, which promotes healthy skin and hair. Brazil nuts contain over 50 percent the daily recommended amount of selenium, which may reduce the risk of breast and prostate cancer. Hazelnuts contain antioxidants, as do peanuts (whose high niacin content works to keep your brain functioning and your blood flowing), while the phytosterols in sunflower seeds can actually lower your cholesterol.