Many researchers now believe the cholesterol you eat doesn’t have that much bearing on the amount of artery-clogging LDL cholesterol floating in your bloodstream, and that saturated fat (like fatty meats) and genetic makeup are the real driving force behind dangerously high cholesterol. That’s good news, since research finds that eating eggs in the morning can help you feel full and satisfied longer, making it easier to resist those pastries.

Portion control is a must. Think small handful, because they are so easy to gobble down.

Seeds are healthy and essential but small quantities are crucial. Despite the fact that they’re high in fat, flax seeds have fiber, antioxidants, and essential omega-3 fatty acids. With pumpkin seeds you’ll be munching on antioxidants while also getting about 50% of your recommended intake of magnesium, a mineral that supports bone and tooth formation, healthy heart activity, relaxing of the blood vessels, and proper digestion. As for sunflower seeds, they are also rich in antioxidants as well as fiber and amino acids.

A serving size of avocado should only be ⅕ of a medium avocado. If you eat the entire avocado, you’re looking at 250 calories and 22.5 g of fat. But is also contains 71% monounsaturated fat, 20 vitamins and minerals, protein, omega-3s, 4g of carb.

By choosing chocolate with at least 70% cocoa, you can actually reap amazing health benefits.

Experts say that the fat found in the cocoa butter used to make chocolate is comprised of oleic acid, which is a monounsaturated fat similar to what you’d find in avocados and olive oil. Consuming dark chocolate will decrease bad cholesterol, lower blood pressure, reduce the risk of blood clots and improve your mood.

Note: However, a small one ounce square of dark chocolate is about as much as you should consume in a serving. That one ounce comes in at 155 calories and 38% of those come from fat.

Olives are rich in oleic acid, the monounsaturated fatty acid that protects your heart. They’re also rich in antioxidant polyphenols, which protect you from cell damage, as well as iron, fiber, and copper.

It can increase your good cholesterol levels, or HDLs, and give you a boost of energy. As it contains medium-chain triglycerides, they are used directly for energy by your body – you’d enjoy an instant energy boost!

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 good fiber-rich meat substitute. Experts say that soybeans–dried or fresh–are a healthy source of complete protein as well as isoflavones (a form of plant-based oestrogen), fibre, vitamins and minerals. It’s also true for soy milk, miso and tofu.

According to researchers, olive oil is loaded with antioxidants, extra virgin olive oil can actually prevent cancer cells from spreading and can induce death in cancerous cells. It also has powerful anti-inflammatory capacity, containing a polyphenol called oleocanthal that directly targets inflammation and pain.

Instead of buying expensive fish oil supplements, eat high-fat fish like salmon, sardines, trout, or mackerel. These fish contain high amounts of protein and essential omega-3 fatty acids.

According to Harvard School of Public Health, eating approximately one to two 3-ounce servings of fatty fish a week – salmon, herring, mackerel, anchovies, or sardines – reduces the risk of dying from heart disease by 36%.

Yogurt can help improve your digestion via probiotics or living cultures, and according to a study in the US National Library of Medicine, it also helps you lose weight. Thanks to the nutrients found in yogurt, you’ll also get a dose of energy as well a calcium and protein.

Note: Avoid those loaded with sugars and opt for plain varieties that you can flavor yourself by adding honey, fresh fruits and cinnamon.