For years, Americans have been told to avoid fat at all costs, and for good reason. Many fats like those found in french fries, ice cream, bread, and pastas with cream-based sauces, cause inflammation, weight gain, and chronic disease. But recent studies show that “good” fat, the kind that offers nutritional benefits, should be consumed for optimal health.

Here are six of the most healthy sources of “good” fat.

  1. Grass-fed meat: Grass-fed beef has been found to be higher in vitamins B, A, E, and other antioxidants compared to grain-fed beef. Grass-fed beef also has lower levels of saturated fat compared to grain-fed beef.
  2. Nuts: Full of unsaturated fats, nuts like almonds, walnuts, and hazelnuts can lower bad cholesterol levels.
  3. Avocados: The buttery green fruits are also full of unsaturated fats, lowering bad cholesterol levels.
  4. Wild-caught fish with low mercury levels: Wild-caught fish have higher levels of vitamins and minerals like potassium, zinc, and iron than farm-raised fish.
  5. Pasture-raised chicken and eggs: Pasture-raised chicken is higher in iron, and Omega 3, has a lower Omega 6:3 ratio, and be higher in antioxidants. Pasture-raised eggs have higher Omega 3s, a lower Omega 6:3 ratio, increased vitamin D, and more antioxidants.
  6. Extra virgin olive oil: Extra virgin olive oil is full of heart-healthy fats that protect against inflammation, heart disease, breast cancer, and type 2 diabetes.
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