Coconut oil
Coconut oil used to get a bad rap because its calories come predominantly from saturated fats. Now it’s receiving some well-deserved vindication, says Elliot. The main type of saturated fat in coconut oil is lauric acid, “which is known for its anti-inflammatory and anti-bacterial properties,” says Elliot. “Coconut oil is also unique from other sources of saturated fats because it contains medium chain triglycerides (MCTs) which are metabolized differently—they go straight from the liver to the digestive tract and can then be used as a quick source of energy rather than getting stored. It’s also a very stable fat and is great for cooking with high temperatures.” For a tasty treat whip up a coconut oil latte!
Dark chocolate
For years, many of us reserved chocolate for an occasional indulgence. Now we know that a daily chunk of dark chocolate, which is a source of healthy fats, actually protects the heart. Researchers from Louisiana State University reported that when you eat dark chocolate, good gut microbes like Bifidobacterium and lactic acid bacteria feast on it and they grow and ferment it, which produces anti-inflammatory compounds that protect your cardiovascular health. The sweet may also keep you slim. One study published in Archives of Internal Medicine found that folks who eat chocolate five times a week have a lower BMI and are about 6 pounds lighter than those who don’t eat any.
Soybeans
Soybeans are one of the few beans that are not only rich in protein, but also a good source of essential fatty acids. So they make a fiber-rich meat substitute. “Soybeans—dried or fresh—are a healthy source of complete protein as well as isoflavones (a form of plant-based estrogen), fiber, and vitamins and minerals,” says Bonci. “That’s also true for soy milk, miso and tofu.” That’s not to say veggie corn dogs are a health food, however. “Meat analogs like Fakin Bacon are primarily soy protein without the other healthful components. So choose whole soy foods for health benefits.”
Cheese
Cheese has long been regarded as dietary villain that packs up your arteries like a stuffed pizza crust. Curbing highly processed, sodium-packed cheese products is still smart, but you can make room for a good cheese plate. In fact, some studies have found that people who regularly eat cheese have lower risk of high LDL cholesterol and heart disease. Aged cheeses like Parmesan are also a good source of probiotics, which promote healthy digestion and weight. “Cheese is full of good nutrients like phosphorous, protein, and calcium that people forget about because of the fat issue,” says Sims. “It also increases levels of butyric acid in the body, which has been linked to lower obesity risk and a faster metabolism.” One of the healthiest ways to get your cheese fix: As a garnish on a salad. It adds flavor to your bowl, and the fat helps you absorb the nutrients in the veggies.