10 Healthy-Fat Foods to Add to Your Diet

Foods with healthy fats are an essential part of a balanced diet. "Good" fats, or monounsaturated or polyunsaturated fats, are typically found in plant foods and oily fish. They provide the body with energy, support cell function, help to absorb some nutrients, create hormones, and protect your organs.

However, not all fats are healthy for you. "Bad" fats or trans fats, should be avoided since they can be harmful in even small amounts. Saturated fats should be limited to a small percentage of your diet.

In contrast, healthy fats have been found to have anti-inflammatory properties and are especially helpful when they replace unhealthy fats in the diet. Adding these foods to your diet in moderation is one way to help decrease your risk of heart disease.

1. Avocados

Unlike most other fruits, avocados are not composed of mostly carbohydrates. Instead, they are loaded with healthy fats. Over 80% of the calories in avocados come from fat, the majority of which is monounsaturated fats.

In addition to healthy fats, avocados are packed with nutrients such as:

• Fiber

• Folate

• Potassium

• Magnesium

• Vitamins C

• Vitamin E

• Vitamin K 

Avocados have been studied for their effects on health and have been shown to reduce the risk of cardiovascular (heart) disease and metabolic syndrome (a group of conditions that, when occurring together, increase your risk of heart disease, stroke, and type 2 diabetes).

Enjoy avocado on toast, sandwiches, or salads, as guacamole, or as a fat substitute in baked goods. You can also purchase avocado oil for use in cooking and baking.

2. Nuts

Thanks to their stellar nutrition profiles, nuts are one of the original superfoods. Nuts are high in healthy fats, dietary fiber, and plant-based protein. Additionally, they contain plant compounds that have anti-inflammatory and antioxidant properties, helping to protect against cell damage.

Walnuts, in particular, are a good source of plant-based heart-healthy omega-3 fatty acids, which may help decrease the risk of heart disease.

Other healthy nut choices include:

• Almonds

• Pistachios

• Pecans

• Peanuts

• Hazelnuts

When snacking on nuts, keep portion sizes in mind, as it can be easy to overeat. One serving of nuts is just 1 ounce or a small handful.

3. Seeds

Seeds such as flaxseed, chia, hemp, pumpkin, sesame, and sunflower seeds are full of nutrients that are good-for-you, including healthy unsaturated and omega-3 fats. Additional nutrients found in seeds include:

• Fiber

• Plant-based protein

• Magnesium

• Potassium

• Thiamine (vitamin B1)

• Vitamin E

• Zinc

Eating seeds may help lower your cholesterol levels and blood pressure levels. It may also reduce the risk of some cancers.

Seeds are great additions to salads, smoothies, oatmeal, yogurt, pancake and muffin batter, breads, and more. 

4. Olives and Olive Oil

Olive oil might be the original healthy cooking oil. Used for thousands of years in the Mediterranean region, olives and olive oil have proven to provide many health benefits.

Studies suggest that olive oil intake may lower the risk of developing heart disease and neurodegenerative disorders such as Alzheimer’s disease.

Olive oil has the highest percentage of monounsaturated fats of all plant oils, which helps lower low-density lipoprotein (LDL) cholesterol (considered "bad” cholesterol), increase high-density lipoprotein (HDL) cholesterol (“good” cholesterol), and lower blood pressure.

In recipes, olive oil can be substituted for other fats, such as butter and margarine. Olive oil tends to have a stronger taste and aroma than other plant oils. It works well in dressings, on vegetables, and as a dip for crusty bread. 

5. Fatty Fish

Fish are a good source of protein, and some are also excellent sources of omega-3 fatty acids, which are healthy for your heart. Fatty fish may also improve cognitive function (thinking, learning, and memory) and reduce the risk of type 2 diabetes.

Fish species that are high in healthy fats include:

• Salmon

• Tuna

• Anchovies

• Sardines

• Mackerel

• Black cod

The American Heart Association recommends eating two 3-ounce servings of fish per week.

Avoid eating deep-fried fish and instead choose healthier cooking methods such as grilling, baking, or poaching. If you don’t eat fish, a fish oil supplement or vegan omega-3 supplement (if you are allergic to fish) might be a good option.

6. Plant Oils

Olive oil isn’t the only plant oil known to offer health benefits. Other beneficial plant oils include:

• Canola oil

• Corn oil

• Peanut oil

• Sunflower oil

• Soybean oil

When combinations of some of these oils are made, it is often sold as “vegetable oil.”

Most plant oils are low in saturated fat and higher in unsaturated fats, including both monounsaturated and polyunsaturated fats. This is beneficial for heart health, helping to improve cholesterol levels and prevent plaque buildup in the arteries.

Each plant oil will bring a slightly different flavor profile, which may pair better with certain cuisines and recipes. Keep a few different types of plant oils on hand to provide variety in cooking and slightly different nutrition profiles.

7. Dark Chocolate

Though it is a delicious treat, dark chocolate is a high-fat food that can be beneficial to your health when consumed in moderation. Dark chocolate (at least 70% cocoa) is around 64% fat. The rest is mostly carbohydrates, with a small amount of protein.

Dark chocolate is packed with antioxidants, which help to reduce the amount of free radicals (reactive and unstable molecules) causing cell damage throughout the body. Dark chocolate may have a positive effect on blood pressure levels. It may also improve cholesterol levels and reduce the overall risk of heart disease.

When combined with other heart-healthy foods, such as almonds, dark chocolate may improve cardiovascular (heart) health and reduce the risk of coronary heart disease.

Choose dark chocolate that is 70% cocoa or more to reap the benefits of this sweet treat. Also, choose a product that does not contain a large amount of added sugar.

8. Whole Eggs

In the past, eggs often didn't have a great reputation when it comes to fats and cholesterol. However, research has contradicted the old adage that eggs (and in particular, the egg yolk) are not good for you.

Eggs contain both saturated and unsaturated fats, all of which are found in the egg yolk, but about only one-third of the fats in an egg are saturated. The remaining two-thirds are unsaturated fats. Eggs also provide a variety of nutrients, such as:

• Antioxidants

• Choline

• Vitamin D

• Vitamin A

• Vitamin E

• Vitamin B12

• Iron

• Lutein

• Folate

• Riboflavin

In addition to the fat content, eggs are also a great source of protein, with 6 grams of protein in one egg. Both fat and protein can help you to stay full longer.

9. Tofu

Tofu is a good source of healthy unsaturated fats. A half-cup serving has 11 grams of fat that are mostly polyunsaturated.

Another benefit of tofu is that it also provides essential amino acids as well as the following nutrients:

• Calcium

• Iron

• Manganese

• Vitamin A

Tofu can be prepared in a number of ways, including stir-frying, baking, grilling, or even mixing into a smoothie. Make sure to drain the water out of it by pressing it between paper towels before using it in a recipe.

10. Yogurt

Yogurt has a number of health benefits. It contains probiotics that help support the gut microbiome and healthy digestion. A serving of plain whole milk yogurt (about 3/4 cup) provides the following nutrients:

• Protein

• Calcium

• Potassium

• Vitamin D

The same serving of full-fat yogurt also contains 6 grams of fat of which 65% is saturated fat and 35% is unsaturated. However, research has found that eating 200 grams or less of yogurt a day is associated with lower risk of cardiovascular disease regardless of whether it is low fat or full fat.

Healthy vs. Unhealthy Fats

Because different fats act differently in the body, it’s important to know which types support the body in a healthy way and which can contribute to inflammation and high cholesterol levels. In general, the healthiest fats are monounsaturated and polyunsaturated. Saturated fats can be unhealthy if consumed in excess, and trans fats are the most unhealthy fats.

Monounsaturated Fat

Chemically speaking, monounsaturated fats (MUFAs) are fat molecules that have one unsaturated, or double, carbon bond. Oils that contain MUFAs tend to be liquid at room temperature but begin to turn solid when cold.

MUFAs can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E to the diet.

When consumed in moderation, high-fat foods with monounsaturated fats can be good for your health.

Polyunsaturated Fat

Chemically speaking, polyunsaturated fats (PUFAs) are fat molecules that have more than one unsaturated, or double, carbon bond. Oils that contain PUFAs tend to be liquid at room temperature but begin to turn solid when cold.

PUFAs can help reduce LDL cholesterol levels in your blood, which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in polyunsaturated fats are also a source of vitamin E.

Oils rich in PUFAs also contribute essential fats (fats the body can’t make but needs, so they must be obtained through diet) such as omega-3 and omega-6 fatty acids. Omega-3 and omega-6 fatty acids contribute to many important processes throughout the body. Omega-3 fatty acids may help lower your triglyceride levels, as well.

Saturated Fat

Saturated fats are found in animal-based foods such as meat, poultry, dairy products, and eggs. They are also found in tropical oils such as palm and coconut oils. Saturated fats tend to be solid at room temperature. 

Saturated fats have been shown to cause plaque buildup in the arteries, promote inflammation, and increase cholesterol levels, which can increase the risk of heart disease and stroke.

The Dietary Guidelines for Americans recommends consuming no more than 10% of your daily calories from saturated fat. However, the American Heart Association takes a stricter recommendation of aiming for no more than 5% to 6% of your daily calories from saturated fat.

Saturated Fats in Dairy

Research published in the 2010s and later contradicts the thought that all saturated fats are bad. Some studies have suggested that, despite containing saturated fat, whole-fat dairy foods, including milk, cheese, and yogurt, may have a neutral or even positive effect on heart health.

Other studies have shown dairy—regardless of fat content—may decrease the risk of metabolic syndrome. A theory is this is due to the specific type of saturated fats found in dairy foods and the other beneficial nutrients found in many dairy products, such as protein, calcium, potassium, and phosphates. 

It’s important to note that some of this research has been observational, meaning it cannot show cause and effect. The Dietary Guidelines for Americans and the American Heart Association still recommend choosing low-fat dairy over whole-fat versions.

More research must be done to learn how full-fat dairy products may contribute to a balanced diet.

Trans Fat

There are two main types of trans fats in foods: naturally occurring and artificial. Naturally occurring trans fats are found in small amounts in some animal foods. Artificial trans fats are created when hydrogen is added to liquid vegetable oils, creating partially hydrogenated oils (PHOs). This is often done to make the fats more stable and increase shelf life.

Trans fats have been shown to be the worst type of fat for health, increasing your LDL cholesterol and also decreasing your HDL cholesterol. Consuming trans fats can raise the risk of developing heart disease, stroke, and type 2 diabetes.

In 2015, the Food and Drug Administration (FDA) removed trans fat from the “generally recognized as safe” (GRAS) list. As of January 2020, the FDA has banned the addition of PHOs to foods manufactured in the United States.

Summary

Unsaturated fats are generally referred to as healthy fats. Many high fat foods, such as avocado, olives and olive oil, nuts, seeds, fatty fish, dark chocolate, whole eggs, and plant oils can be a great addition to the diet, when consumed in moderation.

Saturated fats are should be a limited part of the diet as they have been shown to increase cholesterol levels. Trans fats are the worst type of fat, as they can raise LDL (“bad”) cholesterol while also lowering HDL (“good”) cholesterol levels. 

Your overall eating pattern is what matters when it comes to eating for health. Fats are just one piece of the puzzle. Choose a variety of healthy high-fat foods within a diverse diet to get all the nutrients your body needs to thrive.