14 Foods With Just As Much Healthy Fat As An Avocado (If Not More) - Tasting Table

"Avocados are a great source of healthy fats, with 9.5 grams in half an avocado along with fiber and antioxidants. However, it's advised that you don't get all your healthy fat intake from avocado alone. The fat in avocado is mostly monounsaturated, but the body also benefits from polyunsaturated fats, particularly for heart health. And unlike monounsaturated fats, polyunsaturated fat can't be made by the body and needs to be obtained from food."

"It's important to remember that while healthy fats can have a whole range of health benefits, any type of fat is calorie dense. Instead of simply adding healthy fats to your diet, it's recommended you use them where possible as a substitute for less healthy fats. For someone eating about 2000 calories a day, the suggestion is for between 45-80 grams of fat a day, with only 22 grams of that consisting of saturated fat."

"Pumpkin seeds When you're scooping out a Jack-o'-lantern, your mind isn't necessarily considering healthy fats, but this bounty shouldn't go to waste. An ounce of pumpkin seeds (around a quarter cup) contains 10.9 grams of healthy fats, with a good balance of monounsaturated and polyunsaturated varieties. While shell-off pumpkin seeds are more versatile for adding to recipes, snacking on pumpkin seeds with the shell will give you a big fiber boost, with 5.2 grams per serving."

Monounsaturated and polyunsaturated fats reduce bad cholesterol and support cellular and heart health. Saturated and trans fats raise cholesterol and are linked to increased inflammation. Avocado supplies mainly monounsaturated fat, fiber, and antioxidants, with 9.5 grams of fat in half an avocado, but dietary variety is important because polyunsaturated fats must be obtained from food. All fats are calorie dense, so healthy fats should be used as substitutes for less healthy fats rather than simply added. For a 2,000-calorie diet, 45–80 grams of fat daily is suggested, with saturated fat limited to about 22 grams. Pumpkin seeds provide 10.9 grams of healthy fats per ounce and extra fiber when eaten with shells.

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