It’s not as high in fat as the other foods on this list, but tofu is still a good source of monounsaturated and polyunsaturated fats. A modest, 3-ounce portion of super firm tofu contains 5 to 6 grams of fat and about 1 gram of saturated fat, but this is naturally-occurring fat from the soybeans, and tofu is considered a health food for a reason. It's a solid plant-based protein that’s low in sodium and provides nearly a quarter of your daily calcium needs. Check out these 11 delicious recipes that are perfect for tofu first-timers.
From time to time, try swapping other meats for a serving of fatty fish that is high in protein and Omega-3s. Popular types of fatty fish include salmon, anchovies, Chilean sea bass, mackerel, and sardines. Those who consumed this type of fish regularly were found to have less of a risk for a heart attack, according to a study in the American Journal of Clinical Nutrition. Warren adds that consuming fatty fish has also been linked to an improved mental ability and may help prevent cancer.
Additionally, adding plenty of nutritious fats to your diet is just one piece of the puzzle when it comes to health. Be sure to round out your diet with plenty of protein foods as well as a good variety of fruits, vegetables, legumes and whole grains to make sure you’re meeting your nutritional needs, and pair a well-balanced diet with regular physical activity and a healthy lifestyle for best results.
And if you're thinking fish-oil capsules will help you avoid the contamination risks of fresh fish, think again. Because supplements are not regulated in the U.S., Sandon says, some may contain concentrated amounts of the same toxins found in fresh fish. And because the oil is so concentrated, the supplements can also produce an unpleasant body odor.
Fat tends to be considered “bad” because it is associated with weight gain and high cholesterol. However, certain types of fat give protective benefits to the heart if appropriate portions are consumed. The key is to understand how to choose the right amount of each type of fat, so we should look closely at the ideas of total fat and each type of fat.
That said, dietary fat plays a significant role in obesity. Fat is calorie-dense, at 9 calories per gram, while carbs and protein have only 4 calories per gram, and alcohol has 7 calories per gram. It's easy to overeat fats because they lurk in so many foods we love: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese.

Additionally, over 90% of soy, corn, cotton (seed), and canola grown in the US are GMO. Olive oil is not a GMO oil. However, some restaurants blend olive oil with cheaper oil, such as canola oil. There are serious health risks associated with GMO foods, including immune system malfunction, accelerated aging, changes in the gastrointestinal system (leaky gut), and faulty insulin regulation.
Omega-3 fatty acids promote health in several ways. They reduce inflammation and lower the risk of chronic diseases including heart disease, cancer, and arthritis. Omega-3 fatty acids can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL (“good” cholesterol) levels (8).   Omega-3 fats are also essential for brain and eye health (9).
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