While fat is often seen as the enemy of dieters, the right kinds of fat can help protect your heart, ward off disease, develop fully, keep you energized and keep your brain functioning well. Foods that contain monounsaturated and polyunsaturated fats can play a role in your healthy snack choices. Also, some plant-based sources of saturated fat can still be consumed as a nutrient-rich snack, despite the need to limit your saturated fat intake.
Avocados
Avocados are high in fat, and nutrients. According to the California Avocado Commission, avocados are packed with more than 20 essential nutrients and about 22 g of fat. The unsaturated fats contained in avocados are considered to be healthy fats that can help protect you against heart disease and promote immune health.
Also, avocados contain high amounts of fat-soluble carotenoids, which, when eaten, can help prevent an assortment of diseases, reports The Diet Channel.
Nuts
Nuts may be high in fat, but they are also high in beneficial nutrients. Adding nuts to your diet can help to lower your bad cholesterol levels, increase your fiber intake, provide you with a healthy, plant-based protein and increase your omega-3 intake. According to research findings cited in Reader's Digest website, people who eat nuts regularly tend to weigh less than those who do not eat nuts; this could be because nuts fill you up, making you less likely to overeat.
Nut Butters
Nut butters such as almond butter, soy butter and peanut butter are all derived from whole nuts and contain many of the same nutrimental benefits and fat. These butters are high in fat; peanut butter contains about 16 g of fat in every 2 tablespoon serving.
Despite the fat, nut butters provide a healthy source of protein that can be used to replace animal-based proteins at meals or snacks. Look for nut butters that do not contain hydrogenated vegetable oil or sugar; these can decrease the health benefits of the butter.
Olives
Olives are not simply a garnish for other dishes; they can be consumed on their own as a healthy snack. Olives contain high amounts of monounsaturated fats, which are considered heart healthy fats. According to The Diet Channel, olives are a good source of iron, fiber, vitamin E and copper, and 20 small black olives contain only 100 calories.
Coconut
Coconuts are high in saturated fats, and although diets high in saturated fats can increase your risk of heart disease, the saturated fat content of coconuts does not seem to have the same negative effect, according to U.S. News. A coconut contains a valuable amount of fiber and potassium. Although coconut should be consumed in moderation, the raw coconut can be consumed as part of a healthy snack.
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