11 'Forbidden' High-Fat Foods Your Heart Secretly Loves

7. Olives

Whole olives bring monounsaturated fat and polyphenols, and they make it easy to add flavor without heavy sauces. Use olives chopped in salads, grain bowls, or as a garnish to boost taste while keeping portions modest. One practical note: jarred olives can carry a lot of sodium, so rinse them briefly before eating or choose lower-sodium brands. Olives are different from olive oil because they include fiber and texture, but both contribute the same beneficial fat family. Avoid highly processed olive-flavored spreads that mimic the look of whole olives; whole or jarred olives offer the real nutrients and a satisfying briny flavor that helps you eat less of other, less healthy items.

8. Eggs

Eggs are a compact source of high-quality protein, vitamins, and healthy fats. Once demonized because of dietary cholesterol, eggs are now viewed more moderately: most people can enjoy eggs without major cholesterol harm when overall diet quality is good. Eggs are versatile—poached on whole-grain toast with tomatoes, hard-boiled for quick protein, or stirred into vegetable-rich scrambles. If you have a personal or family history of high LDL that hasn’t responded to lifestyle measures, ask your clinician whether to limit yolks. For many older adults, eggs are a practical, affordable protein and healthy-fat source that supports muscle maintenance and satiety. Balance egg intake with plenty of vegetables and fiber-rich sides for the best cardiovascular profile.