Olive oil and avocados are known as foods with “healthy fats” but other foods contain healthy fats, too!  Choosing healthier fats improves blood cholesterol levels and can decrease your risk of heart disease.  It is beneficial to switch to healthy fats, even if you are cutting back on the fat in your diet to lose weight.

What is a “healthy fat?”

“Healthy fats” are monounsaturated fats and polyunsaturated fats.  Replacing other fats or simple carbohydrates with these fats can  improve your cholesterol and your cardiovascular health!  Monounsaturated fats are the most beneficial.

Which foods contain “healthy fats?”


Canola oil

Fatty fish (like tuna or salmon)

Natural peanut butter (nuts, peanut oil, salt, honey – if your peanut butter has many more ingredients, it’s time to switch!)

Nuts (not fried in oil)

Olive oil

Seeds (not fried in oil)

Ways to include “healthy fats” when you are trying to lose weight

Instead of cooking with butter or another oil, use canola oil or olive oil

Include fatty fish once or twice a week (canned tuna counts)

Prepare 1/4 cup portions of nuts in snack sized containers to take to work

Dip your bread in herbed olive oil instead of butter

Add avocado to your salads, sandwiches or entrees

Try avocado smeared on whole grain crackers with a sprinkle of shredded Parmesan cheese

Have avocado toast (on whole grain bread) for breakfast

Eat 1/2 an avocado with a sprinkle of salt and pepper

Have 1-2 TBSP of natural peanut butter with an apple for breakfast or for a snack

Have 1-2 TBSP of natural peanut butter with celery for a snack

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*