Healthy Fats and Protein Sources

Monounsaturated fats

Healthy Fats

Click here to find the nutritional value of avocado

Avocados are rich sources of good fats, both monounsaturated and polyunsaturated fats. These fats do not increase the LDL (the bad cholesterol), so avocadoes are considered heart-healthy superfoods. They are also a rich source of fiber and potassium. In fact, half a medium-sized avocado is richer in potassium than a banana!

How much salmon should you consume?

• According to the Dietary Guidelines for Americans (2025), adults can consume up to 8 ounces of low-mercury fish weekly.
• Examples of low mercury fish include salmon, trout, mackerel, sardines, cod, etc.

Omega- 3 Fatty Acids

Healthy Fats

Click here to find the nutritional value of salmon

Salmon is an excellent source of omega-3 Fatty acids, which help support heart health and brain and joint functions. Besides healthy fats, it is also a rich source of protein, vitamin B-12, antioxidants, and vitamin D.

Rich source of plant-based protein.

Beans and Legumes

Nutrition facts about beans and legumes

Beans and legumes are heart-healthy food sources. Their high fiber content lowers cholesterol and triglyceride levels. They are also complex carbohydrates that do not cause a spike in blood glucose levels. They are packed with proteins. Overall, they are a great plant-based source of fiber, vitamins, and proteins.

In just a handful, nuts deliver a punch of nutritional goodness. They are rich in good dietray fats, fiber and micronutrients. They contain anywhere between 3-7 grams of protein per ounce. They are dense in calories, so one needs to be careful about the amount consumed.

Unsaturated fats and other goodness

Nuts and Seeds

Click here to find the nutritional value of almonds.

Rich source of plant-based protein.

Beans and Legumes

Nutrition facts about beans and legumes

Beans and legumes are heart-healthy food sources. Their high fiber content lowers cholesterol and triglyceride levels. They are also complex carbohydrates that do not cause a spike in blood glucose levels. They are packed with proteins. Overall, they are a great plant-based source of fiber, vitamins, and proteins.