Healthy Fats Food

20 Healthy Fats Food: Embrace the Good Fat, Ditch the Bad


20 Healthy Fats Food: Embrace the Good Fat, Ditch the Bad

Discover 20 healthy fats food options to embrace good fats and improve your health. Ditch the bad fats for better well-being.

 Understanding Dietary Fats

Not all fats are created equal when it comes to healthy fats food. To maximize the nutritional benefits and avoid negative health impacts, you need to be able to distinguish between the different types:

Unsaturated Fats (Healthy):

  • Monounsaturated fats are typically liquid at room temperature and come from plant sources like olives, avocados, nuts, and seeds.
  • Polyunsaturated fats are also liquid and plant-based, found in foods like walnuts, flaxseeds, and fatty fish.

These healthy fats food have been shown to improve cholesterol levels and reduce inflammation when consumed in moderation.

Saturated Fats (Unhealthy):

  • These fats are solid at room temperature and primarily come from animal sources like red meat, full-fat dairy, butter, and lard.
  • Tropical plant oils like coconut and palm oil are also high in saturated fats.
  • Too much-saturated fat can raise cholesterol levels and increase heart disease risk.

Trans Fats (Very Unhealthy):

  • Industrially produced trans fats, also called partially hydrogenated oils, are formed through an industrial process.
  • Even small amounts have been shown to raise “bad” LDL cholesterol and increase disease risk.
  • Always avoid any food with “partially hydrogenated oil” on the label

The key to incorporating healthy fats food into your diet is to minimize saturated and trans fats while focusing on getting appropriate amounts of beneficial unsaturated fats.

 Top 20 Healthy Fats Food to Add to Your Diet

There are so many delicious healthy fats foods to work into your routine for their nutritional punch. Here are 20 top options to try:


One of the trendiest healthy fats foods, avocados provide a dose of heart-healthy monounsaturated fats, fiber, potassium, folate, and antioxidants.

Olive Oil

Extra virgin olive oil is loaded with anti-inflammatory monounsaturated fat and antioxidants like oleuropein that provide numerous health benefits.

Nuts (Almonds, Walnuts, Pecans, etc.)

Whether roasted or raw, nuts make an easy grab-and-go healthy fats food. They provide unsaturated fats, protein, fiber, and vitamin E.

Seeds (Flax, Chia, Hemp, etc.)

With their nutty flavor and crunch, seeds are nutritional powerhouses full of healthy fats, fiber, protein, and minerals like magnesium.

Fatty Fish (Salmon, Mackerel, Sardines, etc.)

Oily cold-water fish are an excellent source of anti-inflammatory omega-3 fatty acids, protein, and vitamin D.


While the yolk was once avoided, it’s now praised as a great source of choline and the right ratio of saturated/unsaturated fats.

Dark Chocolate

When consumed in moderation, the healthy fats in dark chocolate can have anti-inflammatory and antioxidant effects.

Nut and Seed Butter

Natural peanut, almond, and other nut/seed butter provide delicious doses of unsaturated fats and plant protein.


Whether green or black, olives are a savoury, antioxidant-rich source of anti-inflammatory monounsaturated fatty acids.

Coconut Products

While high in saturated fat, coconut milk, oil, and fresh coconut meat provide unique medium-chain triglycerides.

Full-Fat Dairy

While choosing low-fat is advised for protein sources, full-fat dairy like cheese and whole milk provide nutrients like vitamin K2.

Cooking Oils (Avocado, Olive, etc.)

Use high-quality oils like avocado or light olive oil when cooking healthy fats food to boost the nutrient density of meals.


This bright green soybean provides a plant-based source of healthy fats along with protein, fiber, and antioxidants.

In addition to those top healthy fat foods, some other good options include:

Tahini and Other Nut/Seed Butter

Tahini is a paste made from ground sesame seeds that provide healthy unsaturated fats along with protein, fiber and minerals like copper. Other nut and seed butter like cashew, pistachio or sunflower seed butter are also good sources of these nutrients.

Full-Fat Greek Yogurt

While lower in fat than regular yogurt, the full-fat versions of Greek yogurt contain naturally occurring dairy fats that can help absorb the fat-soluble vitamins. Look for versions without added sugars.

Hummus and Other Bean Dips

Made from blended chickpeas, hummus is a creamy, protein and fibre-packed dip that contains healthy unsaturated fats from tahini or olive oil. Other bean-based dips like white bean hummus are also good options.


This popular avocado-based dip is loaded with heart-healthy monounsaturated fats along with fiber, potassium, folate, and antioxidants from the avocado.

Pumpkin and Sunflower Seeds

With a nutty crunch, pumpkin and sunflower seeds are inexpensive snacks that provide a dose of polyunsaturated fatty acids along with protein, fiber, zinc, and magnesium.

Ghee and Grass-Fed Butter

While still containing saturated fats, ghee (clarified butter) and butter from grass-fed cows provide more balanced fatty acid profiles and fat-soluble vitamins like vitamin K2.

Fatty Cuts of Meat in Moderation

While plant sources are best for unsaturated fats, moderate amounts of fattier cuts of beef, lamb, or pork can provide important nutrients like iron, zinc, and vitamin B12 when consumed in sensible portions.

The key is to consume a variety of healthy fatty food in reasonable portions as part of an overall balanced diet and active lifestyle.

Importance of Healthy Fats Food in Your Diet

While fats may have previously gotten a bad reputation, they are essential for several critical functions in the body, including:

  • Cell Structure: Fatty acids are a key component of cell membranes throughout the body.
  • Vitamin Absorption: Fat is required for the body to properly absorb and utilize fat-soluble vitamins like A, D, E, and K.
  • Hormone Production: Healthy fats are used as building blocks for reproductive hormones and can influence their levels.
  • Satiety and Satisfaction: Fat has been shown to increase levels of fullness hormones in the body, helping you feel satisfied for longer.
  • Nutrient Delivery: Many nutrients like antioxidants are fat-soluble and better delivered when consumed with fat in a meal.
  • Brain and Vision Health: Omega-3 and other polyunsaturated fatty acids promote proper brain development, function, and vision.

Furthermore, the Mediterranean diet – which promotes foods high in healthy unsaturated fats like olive oil, nuts, seeds, and fish – has been associated with longevity and lower risks of heart disease, cancer, and cognitive decline.

Getting sufficient healthy fatty food as part of balanced nutrition has benefits for weight management, inflammation levels, mood, and much more.

Tips for Incorporating More Healthy Fats Food

Even with an understanding of their benefits, working more healthy fats food into your routine may take some strategizing:

  • Balance with Other Macros: Since fats are so calorie-dense, be sure to account for them by moderating carb and protein portions. A general guideline is around 30% of calories from fat.
  • Cook With Healthy Oils: Use heart-healthy oils like olive or avocado for sautéing, roasting, or dressings to boost the good fat content of meals.
  • Have Healthy Fats at Every Meal: Add sliced avocado or nuts to breakfast, olive oil, and cheese to salads at lunch, fatty fish with dinner, etc.
  • Utilize Nut and Seed Butter: Natural peanut, almond, or other nut/seed butter makes great additions to smoothies, oatmeal, or energy bites.
  • Read Ingredients Carefully: Check nutrition labels and avoid any foods containing partially hydrogenated oils or excessive saturated fat.
  • Snack Smarter: Instead of carb-heavy snacks, fuel up with nutrient-dense healthy fats food like a handful of nuts, guacamole, hummus, or olives.
  • Enhance Nutrient Absorption: Pair foods rich in healthy fats with other nutrients like leafy greens to optimize absorption and utilization.
  • Add to Baked Goods: Replace some oil or butter in recipes with nut butter, mashed avocado, or olive oil for a nutrient boost.

With some creativity and awareness, it’s easy to incorporate a variety of healthy fatty foods into nutritious meals and snacks.

unhealthy or bad fats to ditch:

  1. Fried Foods (French fries, fried chicken, doughnuts, etc.)
  2. Processed Snack Foods (chips, crackers, cookies)
  3. Bakery Items (pastries, muffins, cakes)
  4. Solid Fats (butter, lard, shortening)
  5. Full-fat dairy (whole milk, cream, ice cream)
  6. Fatty Cuts of Meat (bacon, sausage, ribs)
  7. Processed Meats (hot dogs, sausages, deli meats)
  8. Fast Food Burgers and Sandwiches
  9. Coconut and Palm Oils
  10. Partially Hydrogenated Oils/Trans Fats
  11. Nondairy Coffee Creamers
  12. Whipped Toppings
  13. Margarine and Vegetable Shortening
  14. Fatty Gravies and Cream Sauces
  15. High-Fat Salad Dressings

These foods are high in saturated fats, trans fats, and often excess calories from added sugars as well. Consuming them frequently can raise cholesterol levels and increase the risk of heart disease, obesity, and other chronic conditions. It’s best to limit or avoid these unhealthy fat sources as much as possible in favour of incorporating more nutrient-dense healthy fats into your diet.


Making the distinction between healthy fats food and unhealthy fat sources is critical for optimizing your well-being and reaching your nutrition goals. By focusing on incorporating nutrient-dense unsaturated fat choices in appropriate portions, you can enhance satiety, nutrient absorption, brain function, heart health and more.

Don’t be afraid of good fats – simply be selective about the types and amounts you’re consuming. When incorporated as part of an overall balanced, nutrient-dense diet, healthy fats food can be immensely beneficial. Embrace them for their wholesome flavor, versatility, and myriad health-promoting effects.


Q: Isn’t fat fattening or unhealthy?

A: While it’s true that all fats are more calorie-dense than protein or carbs, healthy fats food don’t contribute to weight gain or chronic disease to the same degree as saturated and trans fats. The unsaturated fats in these foods promote satiety, boost nutrient absorption, and provide beneficial fatty acids when consumed in proper portions as part of a balanced diet.

Q: What is the ideal percentage of calories from fat?

A: Most nutrition experts recommend getting around 20-35% of your total calories from fat, with an emphasis on unsaturated healthy fatty food. Too little fat can impair nutrient absorption and hormone production, while too much can cause weight gain and stress the cardiovascular system.

Q: Are plant-based fats healthier than animal fats?

A: Generally speaking, yes. Many healthy fatty foods like nuts, seeds, olives, and avocados are plant-based and provide primarily unsaturated fat. Animal fats like those found in meat tend to be higher in saturated fat, which should be limited. However, some animal products like fatty fish provide highly beneficial omega-3 fatty acids.

Q: Is coconut oil considered a healthy fat?

A: Coconut oil is high in saturated fat, which is why its health impacts are controversial. While it provides unique medium-chain triglycerides that may have some benefits, it’s best consumed in moderation as part of an overall balanced diet featuring more unsaturated healthy fats food.


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