5 Foods Rich in Healthy Fats (That Aren’t Avocado), According to RDs

The whole narrative around dietary fat can be confusing, especially for those of us alive in the ‘90s (or earlier), when low-fat everything was the holy grail of healthy eating. But more recent science has confirmed that consuming fat is key to good health and urged eaters to focus on enjoying “healthy fats.” But what are healthy fats anyway? And what foods contain them? The poster child for healthy fats is an avocado, but it's a big culinary world out there! For variety's sake, it's worth seeking out other foods that feature healthy fats as well.

Registered dietitians share exactly what these fats are, why dietary fat in general is essential for well-being, and which foods are rich in the "healthy" variety—besides the beloved avocado.

Why Dietary Fat Is Important to Health

Consuming adequate amounts of fat is essential for good health, says Carolyn Williams, PhD, RDN, and author of Meals That Heal. “Fats are a primary structural component in cell membranes, are involved in nerve signaling, keep skin and hair healthy, insulate the body, and provide the raw materials for the body to make certain hormones, as well as bile for digestion and vitamin D.”

Williams also notes that fats play a huge role in satiety, or that pleasant feeling of fullness after eating. “Once I started paying attention to my hunger and satiety cues more, I realized how much more satisfied and content I feel when a meal or snack has an ample amount of fat in it.”

What Are "Healthy Fats"?

There are different types of fats found in food. The four main categories are monounsaturated, polyunsaturated (which include the famous omega-3 fats), saturated, and trans fats, says Violeta Morris, MS, RDN, founder of The Concierge Dietitian. “The American Heart Association recommends choosing foods rich in monounsaturated and polyunsaturated fats while replacing saturated and trans fats. A simple way to remember this is: eat more unsaturated fats, limit saturated fats, and avoid trans fats.”Artificial trans fats were generally found in processed foods, and due to a new rule from the Food and Drug Administration in 2015, there are many fewer of them in the food system now. Saturated fats are generally found in animal sources, such as processed meats, beef, and dairy, and in some plant sources like coconut. It’s important to note that you don’t need to cut saturated fat out of your diet completely. (Life without cheese!? No way!) The official recommendation is to consume no more than 10% of your daily calories from saturated fat, but as Williams notes below, not all saturated fats are created equal. In general, though, it’s smart to emphasize the consumption of monounsaturated and polyunsaturated fats, aka “healthy" fats. With that goal in mind, here are some groups of foods to enjoy regularly.

Extra-Virgin Olive Oil and Avocado Oil

These two oils are both rich sources of monounsaturated fats and are almost endlessly versatile. Morris notes that polyphenol-rich olive oil is a cornerstone of the much-lauded Mediterranean diet. Despite popular belief, it's perfectly fine (and delicious) to use extra-virgin olive oil in cooking; both it and avocado oil work for sautéeing foods or roasting vegetables. They’re also both fantastic in homemade salad dressings. For a dose of EVOO at breakfast, try drizzling it on your morning oatmeal.Cooking with olive or avocado oil can be especially beneficial if you're using them in the place of more saturated fats like butter, lard, and beef tallow, says Toby Amidor, MS, RD, and author of Healthy Living High-Protein Cookbook. "The World Health Organization and American Heart Association recommend these swaps to help decrease the risk of heart disease and other chronic diseases."Note, this doesn't mean that there's no butter allowed. Primarily using unsaturated fats in cooking allows Williams to enjoy some foods that contain more saturated fat. "For example, I don’t stress over using a little butter on some good bread or in a dish when the flavor wouldn’t be the same without it."When it comes to oils, Williams also recommends being a close label reader at the grocery store. "I try to choose minimally processed convenience products such as bottled salad dressings or jarred pasta sauce that use an oil comparable to what I would use at home if making the dressing or sauce myself."

Nuts

Whether it’s almonds, walnuts, pistachios, or good old peanuts or peanut butter, nuts are packed with healthy fats, typically a mix of mono and polyunsaturated fats, although the exact composition depends on the variety. “Nuts are especially powerful because they provide healthy fats along with phytochemicals like plant sterols, which can help lower cholesterol, as well as polyphenols, antioxidants, and fiber,” says Morris. Snacking on nuts is an obvious way to go. You could also add them to pasta or use them to top roasted vegetables, or use a nut butter to make a sauce for tofu or noodles. Amidor also recommends tossing together a homemade trail mix. Try a few different varieties of nuts with some dried fruit like raisins or dried cherries.

Seeds

"Similar to nuts, seeds like chia, hemp, and flax not only have healthy fats, but they also provide some protein," says Amidor. She recommends sprinkling hemp seeds over salads or adding ground flax to baking recipes. (Ground flax seeds are also an excellent egg replacer in most baked goods if you're trying to make the recipe vegan or just ran out of eggs!) As for chia, add a tablespoon to your morning oats or go classic with chia pudding.

Fatty Fish

While “fatty fish” might not sound super appealing, this category includes the reliably delicious salmon, anchovies, rainbow trout, mackerel, and sardines—all seafood rich in omega-3s, a crucial type of polyunsaturated fat. “A review of multiple studies found that eating fatty fish one to two times per week is safe and can support heart health, improve cholesterol, and support brain health,” says Morris. Williams tries to work two to three servings of omega-3-rich fish and seafood into her weekly meal plan.

Note that while you can get omega-3s from plant foods like walnuts and chia seeds, the version found in fish is more readily used by the body.

Whole-Milk Yogurt

Williams adds this protein and calcium-rich dairy product to the list, despite the fact that about half of its fat is saturated. “I think it’s important to note that research suggests saturated fats don’t appear to have equivalent effects,” she says. “Certain saturated fats like those in dairy don’t appear to raise heart disease risk or increase inflammatory markers.” In fact, saturated fat in fermented dairy products like yogurt or kefir may even have a slight anti-inflammatory effect. Look for plain or minimally sweetened varieties to keep added sugar at bay.

Obviously, you can eat yogurt as a snack, with fruit and granola for breakfast, or in a smoothie. Or use it as a sauce for roasted vegetables or as a base for a creamy dip.