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October 14, 2015 2 min read

Getting healthy fats is absolutely essential to a healthy diet. The right types of fats can help you lose weight, build muscle, boost your immune system and provide your body with fuel. Below, is a list of foods that will give you the healthy fats you need. Eat up and start reaping the rewards.

1. Walnuts

Walnuts are among a short list of foods that provide alpha-linolenic acid (ALA) which is a type of omega-3 fat that protects against heart disease. To bring out their crunch and their flavour, toast them lightly then sprinkle a tablespoon onto your yogurt, oatmeal or add them to muffin batter before baking. They also make a great salad topper.

2. Olives

Olive oil is an easy way to get monounsaturated fats into your diet but you can also go straight to the source. Olives deliver plant sterols which are compounds that lower bad, LDL cholesterol. But be careful, olives can be high in sodium. To reduce the salt, soak in water first.

3. Avocados

Monounsaturated fats provide avocados with their creamy texture. They are a source of potassium and vitamin C as well as fiber which prevents you from feeling hungry. Try some mashed avocado on your toast in the morning for a little heart healthy boost!

4. Canola Oil

Canola oil is a great choice for cooking. It contains monounsaturated fats that can raise your good HDL cholesterol while lowering the bad LDL cholesterol. It has a higher smoke point then olive oil so if you have something you need to cook at a high temperature, reach for the canola.

5. Peanut Butter

A little peanut butter on toast or spread onto apple slices makes for a great a snack. The unsaturated fat in peanut butter takes more time to digest and so you stay satisfied longer. Oh, and it is full of protein. Your best bet is natural peanut butter as the other varieties contain added sugars and unhealthy partially hydrogenated fats.

6. Salmon

Salmon contains DHA and EPA, two types of omega-3 fats, that can reduce inflammation and lower the risks of both skin cancer and heart disease. If salmon isn't really your thing, try other oily fish like trout, mackerel, sardines or herring.

7. Flaxseed

Flaxseed is high in ALA. ALA improves heart health by lowering blood pressure. Grind 2 tablespoons in a clean coffee grinder and sprinkle on your cereal or yogurt.

8. Almonds

Almonds are high in monounsaturated fats which can improve cholesterol levels. They are a great choice for snacking. In addition to providing you with healthy fat, they provide fiber and protein which will help feel full and satisfied. About 12 almonds makes a perfect snack! Are you a healthy fat convert? For some creative ways to work these fats into your diet, check out the BodyRock Meal Plan! Source: Food Network

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