Add Healthy Fat To Your Diet

Easy ways to include important good-for-you fats in your everyday diet. Add Healthy Fat to Your Diet . Try to eat fish twice a week, especially salmon, herring or mackerel. Avoid frozen breaded products made with hydrogenated oil. . Sprinkle tsp ( mL) ground flaxseeds on your cereal or yogurt a few times a week. . Use olive or canola oil in salad dressing. . Choose cookies and crackers that are not made with hydrogenated oil. . If you have a craving for chocolate, eat a few squares of good-quality chocolate made without hydrogenated oil. . Occasionally sprinkle walnuts, almonds or peanuts over salads, add them to baking or eat as a fast snack. . If there's a choice at a cocktail party, nibble on unsalted almonds or walnuts -- both contain unsaturated fats. . Occasionally add an avocado to your salad. It's a great source of monounsaturated fat, which is linked to a reduced risk of breast cancer. . Buy omega- eggs, which come from hens fed on flaxseed. They contain seven to times more omega- than regular eggs.