Fat. We all need it, but did you know that where you get it can affect your long-term health? A growing body of research shows that the risk of cardiovascular disease and other causes of mortality can be decreased by lowering saturated fat intake—mostly derived from animal sources—and replacing with healthier monounsaturated and polyunsaturated fats.
To help you make the switch, here are 10 plant-based foods full of those healthy fats.
Chia seeds
For something so small, chia seeds can make a big difference in your daily intake of healthy fats. Adding two tablespoons of these to your cereal, yogurt, or smoothie contributes 6.5 grams of polyunsaturated fat, plus omega-3 fatty acids. Add a little crunch to sauces and rice dishes, or soak chia seeds in advance to make this omega-3-packed Chocolate Chia Seed Pudding with Toasted Coconut.