Some of the world's healthiest foods are a little high in fat and calories. Have no fear!

Avocado 

PER SERVING (1/2 cup sliced): 117 calories, 10.5g fat, 5mg sodium, 6g carbs, 5g fiber, 0.5g sugars, 1.5g protein

Why Eat It? This fruit (yeah, it's technically a fruit -- weird, we know) is loaded with vitamins, minerals, fiber, and healthy fats. Its high levels of potassium aid in maintaining a healthy nervous system and protecting the heart. And all the vitamin E avocados contain boosts your immune system and can also keep your blood flowing smoothly. Avocados ROCK!

 
Wild Salmon

PER SERVING (4 oz. cooked): 233 calories, 14g fat, 69mg sodium, 0g carbs, 0g fiber, 0g sugars, 25g protein 

Why Eat It? Wild salmon is very high in Omega-3 fatty acids, which are extremely good for your heart. Omega-3s have also been said to help prevent and support recovery from a slew of illnesses, such as certain types of cancer, asthma, depression, and more. Salmon's also loaded with vitamins and antioxidants. And wild salmon (caught from rivers & oceans -- we don't mean a fish that parties all night) is lower in dangerous contaminants than the farmed type. Canned or pouched salmon (which is almost always wild) is portion-controlled and not too high in fat (a 3-oz. serving has about 120 calories, 5g fat, and a POINTS® value of 3*), yet it's still swimming with some of those healthy Omega-3s.

 
Almonds (Raw)

PER SERVING (1 oz., about 1/4 cup): 169 calories, 15g fat, 0mg sodium, 5.5g carbs, 3.25g fiber, 1g sugars, 6g protein

Why Eat 'Em? Talk about a nutritional powerhouse! Almonds are one of the most nutritious nuts around. They have vitamins, potassium, fiber, calcium, disease-battling phytonutrients... you name it. They've also been shown to lower cholesterol, regulate blood pressure, lower the risk of chronic illnesses, and even fight off osteoporosis. Impressive! Looks like they do everything except file papers and give you rides to the airport...

 
Dark Chocolate

PER SERVING (1 oz.): 150 calories, 11g fat, 10mg sodium, 14g carbs, 2g fiber, 10g sugars, 2g protein

Why Eat It? Chocolate IS good for you. The rumors are true. The bittersweet stuff has been known to lower high blood pressure, reduce the risk of clogged arteries and blood clots, and prevent heart disease and other ailments. So what makes dark chocolate so much better for you than other types? Higher cocoa content equals more flavonoids (the compounds responsible for all that disease fighting).

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