Saturated fat has played the role of villain for far too long, especially since research has been proving otherwise for quite some time. Fat is so important to overall health and helps facilitate many different bodily processes. Saturated fat, in particular, is great for heart health, brain health, hormone production, liver functioning, the immune system and even cellular functioning.

So what is “good” saturated fat?

Well, here is a list of 10 delicious foods packed with the healthy fat (and good for diabetics as well).

#1 Organic Grass-Fed Butter

Most people shy away from butter, but it’s actually good for you. Organic butter that comes from raw grass-fed milk provides you with healthy fats that support the heart and the brain. It is also a good source of vitamins and protein, so don’t feel so guilty adding a dollop to your (whole grain) toast!

#2 Coconut Oil

Coconut oil is so good for the body that it should be a part of your daily ritual, if it’s not already. It metabolizes differently than other fats, supporting the brain and liver in their functioning in ways that other foods cannot. Coconut oil also lowers the risk of heart disease, proving it to be a healthy fat.

#3 Greek Yogurt

Greek yogurt is high in protein and contains good bacteria for the gut. The fat in organic and grass-fed yogurt supports the heart and the brain while the protein fuels the body.

#4 Salmon

By now, you have likely heard that fatty fish is good for you. They contain omega-3 fatty acids, a type of fat associated with lower risk of heart disease, depression, and cognitive decline. It is also great for the skin and hair, making it a beauty food!

#5 Organic Grass-Fed Cheese

Cheese is an excellent source of protein. Healthy fats from cheese can protect the heart and support the brain. Cheese also provides vitamin B12, which can be difficult for vegetarians to find in their diet.

#6 Nuts

Nuts are high in fat, but they certainly pack a punch. They are a good source of plant-based protein and many vitamins and minerals, such as magnesium, that are otherwise hard to find in a regular diet. They also provide a good source of fiber so that you can digest the fat and the protein more easily, unlike meat.

#7 Organic Free-Range Eggs

Eggs have been demonized in the past as a high-cholesterol food. While it’s true that egg yolks do contain cholesterol, they are also one of the most nutrient dense foods on the planet. Each egg provides a healthy ratio of fats, a boost of protein, almost every single vitamin and mineral that our bodies need, and they aren’t very high in calories.

#8 70-85% Dark Chocolate

Dark chocolate is loaded with fat, but don’t let that scare you. It is also full of magnesium, a nutrient needed by the cells of the body to convert food to energy. It is a good source of iron as well. These benefits combined with the healthy fat makes it a great daily treat!

#9 Chia Seeds

Chia seeds are mostly fat, but don’t make you fat. This is because they are also loaded with fiber, vitamins, and minerals that support the metabolic process. They have been found to lower blood pressure and reduce inflammation throughout the body.

#10 Avocados

Avocados are a great source of fat, fiber, and potassium. They are most known for their monounsaturated fat, oleic acid, and their health benefits for the heart. Though they are mostly made of fat, people who eat avocados regularly are actually thinner than people who don’t!

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