Fats are macronutrients, or nutrients your body needs in large amounts. It matters where the source of fat comes from. What are the healthiest fats to eat? Monounsaturated and polyunsaturated fats are examples of healthy fats. Avocados, fish, and olive oil are sources of these fats. Healthy fats may control blood pressure, lower cholesterol, reduce blood sugar, and support brain function.
The fats found in ultra-processed snack foods and store-bought baked goods, in contrast, can increase LDL ("bad") cholesterol. Read on to learn about foods that are a source of healthy fat.
Healthy Fats vs. Unhealthy Fats
Fat comes in many forms and the type of fat you consume matters. These include:
- Saturated fat: You'll find this fat in animal foods, coconut oil, and palm oil. High amounts of saturated fat, which is solid at room temperature, can increase your heart disease risk.
- Trans fat: This is a liquid made solid through a process called hydrogenation. The Food and Drug Administration (FDA) banned this type of fat—found in baked, fried, and processed snack foods—in 2018.
- Unsaturated fat: This fat is liquid at room temperature and is generally considered heart-healthy. Unsaturated fat is found in plants like nuts and seeds, seafood, and vegetable oils. Look for "monounsaturated fats" and "polyunsaturated fats" on the nutrition facts label.
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Research has shown that olive oil helps lower your risk for certain cancers, diabetes, and heart disease. A study published in 2016 found that the healthy fats in olive oil, including oleic acid, protect your body on the cellular level to slow the aging process.
Choose extra-virgin olive oil (EVOO) to get the most benefits. EVOO is extracted using natural methods and does not go through as much processing as other oils.
2. Fish
Experts advise eating 8 ounces (oz) of fish per week to get healthy amounts of omega-3 fatty acids. Omega-3s found in fish include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These healthy fats help support brain and heart health.
Choose fish like anchovies, herring, salmon, and sardines if you are concerned about mercury in fish. Opt for Atlantic and Pacific mackerel instead of king mackerel.
Avocados are a source of healthy fats that help your body absorb fat-soluble vitamins A, D, E, and K. Research has shown that avocados help lower inflammation, which is linked to heart disease. Avocados are also a source of fiber, which keeps you full for long periods and regulates bowel movements.
Pair avocados with a salad so you can reap the benefits of all those vegetables. Avocado toast is another easy way to get a dose of the fruit.
4. Eggs
Eggs are a source of saturated fat, but some evidence suggests that eggs raise HDL ("good") cholesterol. This type of cholesterol helps protect your heart. Research has found that eating eggs in the morning helps some people feel full for long periods.
Opt for eggs that are fortified with omega-3s to support brain and heart health. You can consume eggs in various ways, including in frittatas and omelets made with vegetables.
A handful of nuts packs several nutrients, including amino acids, vitamin E, and unsaturated fat. Research has found that eating nuts can lower your risk of coronary artery disease (CAD). Plaque build-up in the arteries causes CAD.
Choose nuts that are raw or roasted. Enjoy flavored nuts, such as those that are candied, glazed, or honied, in moderation.
6. Nut Butter
Peanut butter packs monounsaturated fat. Research has found that this healthy fat can decrease LDL cholesterol, a significant heart disease risk factor. Other nut butter, such as almond and cashew butter, are also sources of healthy fats and can satisfy your appetite.
Choose nut butter that lists nuts as the only ingredients to reduce sugar intake. Enjoy your favorite nut butter with apples, bananas, or celery. The healthy fats in the nut butter will help your body absorb fat-soluble vitamins in fruits and vegetables.
Dark chocolate is a sweet treat that's also a source of healthy fats, which can protect your heart. Research has found that healthy gut bacteria like Bifidobacterium and Lactobacillus feast on dark chocolate. They grow and ferment it, producing anti-inflammatory compounds that support heart health.
You can enjoy dark chocolate on its own or with a spoonful of peanut butter. Add dark chocolate to flavor baked bread and muffins, or top granola with dark chocolate chips.
8. Greek Yogurt
Greek yogurt is a source of saturated fat. You may notice about one gram of trans fat on the label. It's like a naturally occurring type of trans fat called conjugated linoleic acid (CLA) unless you see partially hydrogenated oil on the ingredients list. Huan-made trans fats are very unhealthy. CLA, in contrast, may help protect against cancer, diabetes, and heart disease.
Aim for grass-fed, full-fat yogurt to reap the most benefits. There are also low-fat options available. Choose plain Greek yogurt instead of flavored to lower your added sugar intake. You can sweeten it up with fresh or frozen fruit.
Research has found that olives are rich in oleic acid, a monounsaturated fat that protects your heart. Olives are also a source of polyphenols, an antioxidant that protects your cells from damage.
There's a wide array of olives, ranging in colors, sizes, and textures. Toss some olives into a salad, or add them to whole-wheat pasta and pesto. Just keep in mind that olives can be high in sodium. You should aim to consume no more than 2,300 milligrams (mg) of sodium per day.
10. Chia, Flax, Hemp, and Sunflower Seeds
Chia, flax, hemp, and sunflower seeds are rich in polyunsaturated fats like omega-3s, which help fight inflammation. These seeds are also a source of fiber, protein, and vitamins and minerals like iron, magnesium, and vitamin E.
Seeds are so tiny it's easy to dismiss them as sprinkles for salads or flavoring for bread. Snack on a handful of seeds, or top a granola or smoothie bowl with them.
Soybeans are one of the few beans that are rich in protein and a source of essential fatty acids. These beans also make for a fiber-rich meat substitute if you are vegetarian or vegan.
Choose whole soy products, such as miso, soy milk, and tofu, to maximize benefits. Substitute whole milk for soy milk in your coffee, or chop up some tofu to add to stir-fries.
12. Cheese
You can find nutrients, such as calcium, phosphorous, and protein, in cheese. Cheese also increases levels of butyric acid. Research has found that this fatty acid helps lower obesity risk and support metabolism.
One of the healthiest ways to get your cheese fix is to use it as a garnish on salads. Cheese adds flavor to your bowl, and the fat content helps you absorb the nutrients in the vegetables.
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Healthy fats, such as monounsaturated and polyunsaturated fats, help lower cholesterol, manage blood pressure, reduce blood sugar, and support brain function.You can find healthy fats in foods like avocados, fish, and olive oil. It's essential to consume saturated fats, in contrast, in moderation. Ultra-processed snack foods and store-bought baked goods are sources of saturated fats.
