7 Eat frequently  

If avocados had nutrition labels, a medium would have 23 grams of fat. Three grams of saturated fat and no trans fat are included, along with 15 grams of monounsaturated fat and 3 grams of polyunsaturated fat.  

Cheese is high in protein, calcium, vitamin D, B-vitamins, and good fats, but it should be taken in moderation.  

Chia seeds are used in healthy recipes because they include protein, fiber, and healthy fats despite their bland taste.   

Dark chocolate has 12 grams of fat per ounce, but don't deny your sweet desire. Dark chocolate contains oleic acid, a heart-healthy monounsaturated fat found in olive oil. It also contains antioxidant flavanols and polyphenols.  

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The average egg has 5 grams of fat, although only 1.5 grams is saturated. The rest is polyunsaturated and monounsaturated fats.   

Fish are packed with heart-healthy omega-3 fatty acids and should be part of your diet, despite their scary name. Choose anchovies, herring, mackerel, salmon, sardines, tuna, and trout to boost omega-3s.  

Fat dominates flaxseeds—67%. A one-ounce portion has 12 grams of fat, which is misleading. Flaxseed is called healthy because it has only one gram of saturated fat and no trans fats.  

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