Eat the Good Fat First

Two recipes to add a little more healthy fat into your diet.

Spiced nuts spread out over a countertop.

If you are trying to improve your cholesterol levels and keep your cardiovascular system healthy, you want your diet to include enough healthy unsaturated fats—the kind of healthy fats found in nuts, olive oil, avocados, and some fish.

With that in mind, here are two easy appetizers or snacks that can help you add some more healthy fats into your diet. 

Spicy almonds

Makes 2 cups
Serving size: 12 almonds
Calories per serving: 89


  • 2 tablespoons olive oil
  • 2 cups dry-roasted, unsalted almonds
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon brown sugar
  • 2 teaspoons chili powder
  • 1 teaspoon salt
  • 1/2 teaspoon cayenne pepper


1. Heat the olive oil in a large skillet until hot but not smoking, and then add the almonds and stir to combine.
2. Add the Worcestershire sauce, sugar, chili powder, and salt; stir until the almonds are evenly coated.
3. Remove from heat, and spread the almonds in an even layer on a baking sheet.
4. Sprinkle evenly with cayenne pepper and allow to cool.

Savory olive tapenade

Makes 10 servings
Serving size: 2 tablespoons
Calories per serving: 74


  • 1 teaspoon capers
  • 3/4 cup green olives, pitted
  • 3/4 cup black olives, pitted
  • 2 cloves garlic, minced
  • 1/4 cup olive oil
  • 1 teaspoon lemon juice
  • 2 tablespoons fresh basil, chopped
  • Pepper, to taste


1. Combine all the ingredients in a food processor, and pulse until the olives are finely chopped.
2. Serve with baked whole-wheat pita chips or thinly sliced and toasted whole-wheat bread.

Zesty pesto spread

Makes 14 servings
Serving size: 2 tablespoons
Calories per serving: 70


  • 1 1/2 cups fresh spinach leaves
  • 1/2 cup fresh basil
  • 2 cloves garlic
  • 1/3 cup olive oil
  • 1/3 cup walnuts
  • 2 tablespoons grated Parmesan cheese
  • Pepper, to taste


1. Combine all the ingredients, except the olive oil, in a food processor until the mixture is finely chopped.
2. Then, with the food processor running, slowly pour in the olive oil until it's all incorporated.
3. Spread onto whole-wheat crackers.

Featured Content


Healthy Arteries Thanks to Yogurt Benefits

Grab a spoon and get ready to enjoy this creamy, heart-healthy treat.

Good and Bad Fats: The Ultimate Guide

Now that science has found that some fats are good fats, it's all about avoiding the bad guys.

Are You at Risk for High Cholesterol?

Some risks you can’t control—but some you can. Learn how to keep your cholesterol levels in the healthy range.

What to Eat If You Have High Cholesterol

A diet that helps you keep your numbers in check can still be delicious.


My Story: William and High Cholesterol

William shares his family's history with heart disease, his approach to managing cholesterol, and his goals for staying healthy.