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1 Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish. â Badâ fats â trans fats â increase disease risk, even when eaten in small quantities. Foods containing trans fats are primarily in processed foods made with trans fat from partially hydrogenated oil.
Nuts. Nuts are a great source of energy and nutrients. They are high in unsaturated fats, providing protection against cardiovascular disease. Foods rich in protein typically contain a high amount of saturated (bad) fat (beef, pork, dairy).Nuts are a good non-meat source of protein and therefore low in saturated fat.eeds, like nuts, are great sources of unsaturated fat, nutrients and fiber. Seeds make great snacks that keep you full between meals preventing cravings, binge eating and excessive calorie intakes. Flax seeds are a very healthy type of seed which contain fiber, vitamins/minerals and omega-3 fatty acids.