Add foods with healthy fat to your diet by eating plenty of fish and eggs and plant-based foods such as nuts and avocados. These healthy fats include omega-3 fatty acids, polyunsaturated fat and monounsaturated fat.
Increase healthy fats by eating more fish and eggs. Fish contains healthy omega-3 fatty acids while eggs contain omega-3 and other healthy fats. When eating salads, add avocados, nuts and seeds. Not only do avocados contain healthy monounsaturated fats, but they also help your body absorb nutrients, lower bad cholesterol and reduce osteoarthritis symptoms. Healthy seeds such as pumpkin, sesame or sunflower contain good omega-6 fatty acids that help reduce heart disease and can lower the risk of cancer and Alzheimer's.
Cook food using olive oil instead of other types of oils because olives contain plenty of monounsaturated fats and phytochemicals, which help to prevent and reduce the risk of certain types of cancers. Olive oil can also be used as a base for homemade dressing, a better alternative to store-bought dressings rich in unhealthy fats. Add edamame to your diet as a snack or in stir-fries and pasta dishes. Edamame or soybeans help to reduce cholesterol and heart disease due to their unsaturated fats and high fiber content.