Avocados contain a lot of fat. As long as you consume them in moderation, monounsaturated fat is a "healthy" fat that lowers bad cholesterol. Avocados have little sugar. They also include fiber, which lengthens your feeling of fullness.

In addition to being a great source of heart-healthy fats and fiber, avocados also contain a lot of important vitamins and minerals. According to research, avocados and their oil may promote healthy aging, balanced blood sugar levels, and heart health. Avocados may be eaten on their own, used to make guacamole, or added to smoothies and salads to boost the fat and nutritional value. Use avocado oil to make salad dressings and other keto-friendly sauces, or drizzle it on grilled or steamed veggies.

You may increase your intake of fiber, plant-based protein, and healthy fats by including a variety of nuts in your diet. Higher consumption of nuts is also linked to a lower risk of heart disease, as well as cancer, diabetes, and respiratory illness.

The nutritional content of nuts differs, so consuming a variety of your favorites can help you get greater benefits. For low-carb, high-fat diets like keto, pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all excellent choices. Carry a variety of nuts with you for snacks, add them to soups and salads, or blend them into a spread like walnut pesto. If you want, you can make your own nut butter. Use almond butter to dip low-carb veggies or spread sunflower butter over keto crackers. Use your favorite nut butter as a base for energy bites or add it to smoothies.

Healthy fats, vegetarian protein, fiber, and antioxidant polyphenols are all found mainly in seeds. They can also help in lowering the risk of certain diseases. Particularly, the lignans in certain seeds may reduce blood pressure and the chance of developing cancer.

For example, omega-3 anti-inflammatory lipids, fiber, and health-promoting plant components are all abundant in flax seeds. 11 grams of fiber, 7 grams of protein, and 18 grams of fat, half of which are omega-3 fatty acids, may be found in one-quarter cup (42 grams) of flax seeds. Or another great, nutrient-dense option for increasing the amount of fat consumed when following the ketogenic diet is hemp hearts. Hemp hearts include 15 grams of fat per three tablespoons (30 grams), making them an excellent choice for high-fat diets. Chia seeds are also rich in healthy fats and fiber, making them a perfect candidate for a keto diet.

Since olives and olive oil have long been associated with health benefits, it's no surprise that many of the world's healthiest diets commonly include them.

Olives have a lot of heart-healthy fats, but they also have vitamin E and other plant components that lower inflammation and your chance of developing chronic diseases like osteoporosis, cancer, and heart disease. Olives are a handy and portable snack, but they are also delicious in salads or as an antipasti ingredient. Garlic, pimentos, or gorgonzola cheese can be packed within the olives to give them an added taste boost. Making a tapenade with whole olives, olive oil, anchovies, and capers will give veggie sandwich wraps fat, flavor, and moisture. Use cold-pressed extra virgin olive oil as the base for a marinade or dressing for roasted meats, vegetables, or fresh salads to increase the fat content of grilled or lightly sautéed vegetables.

Because they provide a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use, coconuts and coconut oil are popular keto fat sources.

According to research, MCTs may make this easier for you to enter the state of ketosis, in which your body uses fat as fuel instead of glucose. MCTs may also help with weight loss since they are more likely to be used as energy and less likely to be stored as fat. Put unsweetened coconut flakes in your own smoothies or trail mix. To make curried meats or roast veggies in coconut oil, use full-fat coconut milk. Try sautéing cauliflower rice in coconut oil and fresh lime juice for an island-style flavor.

If you believe that chocolate has no place in a ketogenic diet, think again. Raw chocolate that hasn't been processed or sweetened is what cacao nibs are. About 12 grams of fat and a remarkable 9 grams of fiber are found in only 1 ounce (28 grams).

The rich polyphenols in dark chocolate are also widely known, these plant compounds have potent anti-inflammatory properties and may promote the development of good gut bacteria. Add cacao nibs to trail mix, energy snacks, or homemade smoothies. Make keto hot chocolate by melting cacao nibs in unsweetened coconut milk if you have a sweet tooth. Add your favorite keto-friendly sweetener after that, such as stevia or monk fruit.

Yogurt is one of the healthiest foods you can eat for weight loss and overall health because it is packed with protein, calcium, and probiotics.

Unsweetened, full-fat Greek yogurt can be a beneficial addition to a ketogenic diet even if it does include some carbs. About 6 grams of fat, 13 grams of protein, 6 grams of carbohydrates, and 15% of the DV for calcium are included in a 5.3-ounce (150-gram) serving. Additionally, yogurt is a fantastic source of probiotics, which are good bacteria that support a healthy digestive system. Greek yogurt may be consumed plain or combined with chocolate, almonds, seeds, and coconut to make a keto yogurt parfait. To create a tasty veggie dip, you may also mix herbs and spices.

Fatty fish, often known as oily fish, are the best sources of two of the three essential omega-3(EPA and DHA). In contrast to the unhealthy saturated fats found in meat, these fatty acids are regarded as healthy fats.

Excellent addition to a balanced ketogenic diet is fatty fish like salmon, tuna, anchovies, and sardines. They are abundant in heart-healthy omega-3 fats and high-quality protein. A significant amount of vitamin D, a nutrient essential for immune function, bone health, and other functions, is also found in some varieties, such as salmon. To serve over a salad or with roasted vegetables, bake or grill a filet of wild-caught, fatty fish. You may also stuff lettuce wraps, avocados, or celery sticks with your favorite canned fish combined with mayonnaise, herbs, and spices.

Eggs are a simple addition to a ketogenic diet because they are both nutrient-dense and versatile. Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients. One 56-gram egg has 80 calories, 5 grams of fat, and 7 grams of protein.

Eat the whole egg because it contains a lot of B vitamins and the powerful antioxidants lutein and zeaxanthin, which promote eye health. Make a batch of hard-boiled eggs to use as snacks during the week, or prepare egg salad with them by adding in some mayonnaise. Make a scramble full of low-carb vegetables or get poached eggs with tomato, avocado, and sliced avocado.

Butter is ideal for your ketogenic diet since it contains just fat and no carbs. Despite being long seen as a threat to heart health, a recent study shows that there is only a minimal or no relationship between butter consumption and the risk of heart disease and stroke.

One of the foods that have the most butyrate is butter. These short-chain fats may be crucial in enhancing brain function, according to a preliminary study. According to some studies, butter from organic, grass-fed cows may have a little better fat content than butter from cows raised conventionally, but whichever brand you select, be sure it's of great quality. Butter may be used to sauté or roast veggies, as well as to top keto-friendly muffins, waffles, or pancakes. To get wonderfully crispy skin on a whole chicken before roasting, rubbing butter over it is a smart idea!