10 Foods with Healthy Fat You Should Eat

2) Healthy source of fat: coconut The fat in coconut has a particular chemical structure that our body uses differently than other fats, says Boehmer. "Its a bit more energizing," she says. Plus, it offers a unique flavor profile and is a great addition to both savory and sweet dishes including salads and smoothies. Al-Arqan Ahmed / EyeEm - Getty Images

3) Healthy source of fat: salmon Boehmer recommends Wild Alaskan Salmon, which offers a good ratio of omega-3 to omega-6 fatty acids , and overall has less calories and fat. A three-ounce serving contains nine grams of fat and a whopping 23 grams of protein. Claudia Totir - Getty Images

4) Healthy source of fat: sardines This probably isn't at the top of your grocery list, but Boehmer urges that fish eaters give sardines a chance. "They're an inexpensive ready-to-go meal option that is so underutilized," she says. A can of sardines contains roughly 200 calories, 23 grams of protein, and 10 grams of healthy fat. Add to a salad or on top of a hearty piece of bread for a full meal. Photosiber - Getty Images

5) Healthy source of fat: eggs It's time to stop buying into the myth that eggs are bad for your heart. That's because there's no research indicating the food, and yes that includes the yolk, negatively affects your cholesterol, Men's Health previously reported. A good source of omega-3 fatty acids, a single egg contains about 70 calories, 7 grams of fat, and 7 grams of protein. Plus, they're inexpensive and super versatile. fcafotodigital - Getty Images

6) Healthy source of fat: Brazil nuts Nuts usually have larger amounts of minerals than other foods, Men's Health previously reported . Brazil nuts are loaded in selenium, which is important for our immune systems. An ounce of nuts is about 200 calories, 20 grams of fat, and 4 grams of protein. ParfonovaIuliia - Getty Images

7) Healthy source of fat: olive oil A Mediterranean Diet staple, olive oil is a healthy source of fat, vitamin E and polyphenols, the latter which are antioxidants. Studies indicate that polyphenols may reduce the risk of cancer and other chronic conditions. However, you'll want to enjoy it in moderation as the calories can add up: two tablespoons contain 240 calories and 27 grams of fat . vikif - Getty Images

8) Healthy source of fat: pumpkin seeds Add these to your guac for double-dose of healthy fats that's also delicious. "Pumpkin seeds are one of the best sources of magnesium that most Americans fall short of getting enough," Liz Weinandy, R.D. at The Ohio State University Wexner Medical Center, previously told Men's Health. This keeps our blood sugar levels, muscles and blood pressure healthy. JensGade - Getty Images

9) Healthy source of fat: almond butter Add a serving of almond butter to your morning oatmeal for healthy fat and some Vitamin E, an antioxidant that protects cells from damage. You'll also get some 3 grams of fiber and 7 grams of protein in two tablespoons , both of which help keep you full for longer. MAIKA 777 - Getty Images

10) Healthy source of fat: chia seeds Include these in your parfait, smoothies, or oatmeal for a good source of B vitamins, which may improve brain health . Plus, you'll get a good mix of healthy fat and fiber. An ounce of chia seeds has 8 grams of healthy fat and almost 10 grams of fiber. Westend61 - Getty Images