Seeds are nutrient and calorie-dense foods that have a number of health benefits. When it comes to healthy fats, in particular, chia, flax, and hemp seeds are the best choices.
Chia Seeds | Photo: ValeriaLu/Pixabay
Nuts are another nutrient and calorie-dense vegan staple that are loaded with good fats. Your typical nut contains mostly polyunsaturated fats with some monounsaturated fats, and trace amounts of saturated fats.
Almonds | Photo: Ikon/Pixabay
This creamy fruit has about twice as much fat in it as it does carbohydrates. This fat is made of about 70% monounsaturated, 18% polyunsaturated, and 12% saturated.
Avocados | Photo: Kirsten Nunez
When people think of healthy fats, they often go to olive oil, but whole olives have just as much—if not more—to offer. Like the oil, olives are packed with monounsaturated fat, particularly oleic acid.
Different types of olives Photo: Tama66/Pixabay
Soy is often celebrated for its protein content, but these legumes are also loaded with healthy fats. Soybeans get about 40% of their caloric content from fat, mostly polyunsaturated and monounsaturated varieties.
Edamame Photo: PublicDomainPictures/Pixabay