9 Healthy Fats to Add to Your Diet, According to Experts
Adding healthy fats boosts nutrient uptake, bolsters heart health, and sharpens focus.
For decades, dietary fat has been shrouded in doubt, often blamed for weight gain and heart disease. However, modern nutrition research has revealed that not all fats are created equal. In fact, certain healthy fats are vital for your body, supporting key biological functions, enhancing the absorption of nutrients, and promoting cardiovascular health. This article breaks down what healthy fats are, why your body needs them, and highlights nine of the best sources to work into your meals.
Understanding Fats: The Basics
Fats are a type of macronutrient essential to human health. They serve as a major source of energy, form the building blocks of cell membranes, help produce important hormones, protect vital organs, and assist in the absorption of fat-soluble vitamins (such as A, D, E, and K). But the key is choosing the right types and quantities of fats in your diet.
Types of Dietary Fats
| Type of Fat | Main Food Sources | Health Impact |
|---|---|---|
| Monounsaturated Fats | Olive oil, nuts (almonds, cashews), avocados | Supports heart health, lowers bad (LDL) cholesterol, raises good (HDL) cholesterol |
| Polyunsaturated Fats | Fish, walnuts, flaxseeds, sunflower seeds | Provides omega-3 and omega-6 fatty acids; beneficial for heart and brain health |
| Saturated Fats | Red meat, butter, cheese, coconut oil, palm oil | Raises LDL cholesterol, should be limited |
| Trans Fats | Hydrogenated vegetable oils, processed snacks, baked goods | Increases risk of heart disease, should be avoided |
Experts recommend focusing on unsaturated fats (mono- and polyunsaturated) while minimizing saturated and trans fats for optimal health.
Why a Moderate Fat Intake Is Essential
Contrary to the old myth that dietary fat should be avoided, your body truly needs fat to function well. According to the Dietary Guidelines for Americans, adults should consume 20% to 35% of their daily calories from fat. On a 2,000-calorie diet, this translates to 44 to 77 grams of total fat per day. Saturated fat should be limited to less than 10% of daily caloric intake—about 13 grams per day for most adults—while the American Heart Association recommends keeping it even lower, at 5% to 6% of total calories.
Fat’s functions in the body include:
- Building cell membranes
- Fueling energy needs
- Absorbing vitamins A, D, E, and K
- Supporting brain and hormone health
- Helping you feel full and satisfied
The Best Types of Healthy Fats
The heart-healthiest fats to favor are monounsaturated and polyunsaturated fats. These are found mainly in plant-based oils, nuts, seeds, fatty fish, and some fruit sources. Consuming them can help reduce the risk of heart disease and improve cholesterol levels when used instead of saturated or trans fats.
Monounsaturated Fats
- Most abundant in olive oil, avocados, and many nuts.
- May lower LDL (bad) cholesterol, while maintaining or increasing HDL (good) cholesterol.
- Support healthy blood sugar control and inflammation reduction.
What others are reading
Polyunsaturated Fats
- Include omega-3 and omega-6 fatty acids, essential for brain and cellular health.
- Found in fatty fish, walnuts, flaxseed, chia seeds, sunflower oil, and soybean oil.
Saturated Fats
- Primarily from animal sources (red meat, butter, full-fat dairy), plus some tropical oils.
- Intake should be minimized and replaced with healthier fats where possible.
Trans Fats
- Mainly found in ultra-processed, deep-fried, and packaged baked goods.
- Associated with increased cardiovascular risk and inflammation. Should be avoided.
9 Healthy Fat Foods to Add to Your Diet
Here are nine wholesome foods, rich in healthy fats, that dietitians recommend working into your meal plan for heart, brain, and overall body health:
1. Olives and Olive Oil
Olive oil and whole olives are key elements of the Mediterranean diet, providing a rich source of monounsaturated fats (especially oleic acid). Regular olive oil consumption has been linked to a reduced risk of heart disease and some types of cancer. Olive oil is ideal for dressings and drizzling over cooked dishes, while whole olives make a perfect snack or salad addition.
- High in monounsaturated fats
- Anti-inflammatory and antioxidant effects
- May lower risk of cardiovascular disease and cancer mortality
2. Fatty Fish
Fish like salmon, mackerel, sardines, trout, and tuna offer some of the richest sources of omega-3 fatty acids (EPA and DHA), which are essential for heart, brain, and eye health. Eating two servings (about 8 ounces) per week, as recommended by the Dietary Guidelines for Americans, can help reduce cardiovascular disease risk and support healthy muscle maintenance as you age.
- High-quality protein and heart-healthy omega-3s
- Associated with reduced inflammation and better heart health
- Fish consumption shown to slow age-related muscle loss
3. Avocados
Uniquely among fruits, avocados are extremely high in monounsaturated fats (approximately 80% of their calories) and offer fiber, potassium, and potent antioxidants. Regular avocado consumption is associated with healthier cholesterol profiles and improved heart health.
- Loaded with heart-healthy monounsaturated fats
- Excellent source of potassium and fiber
- Delicious in salads, sandwiches, and smoothies
4. Nuts
Nuts (such as almonds, walnuts, pistachios, hazelnuts, cashews, and pecans) contain a blend of unsaturated fats, fiber, protein, minerals, and antioxidants. Regular nut consumption is linked to lower cholesterol, reduced cardiovascular risk, and better satiety throughout the day.
- High in unsaturated fats and plant-based protein
- Offer fiber, magnesium, and Vitamin E
- Associated with support for weight management and heart health
5. Seeds
Seeds such as chia, flax, hemp, pumpkin, and sunflower are tiny powerhouses of nutrition, rich in omega-3s (notably in chia and flax), fiber, and minerals. They’re easy to add to oatmeal, smoothies, or baked goods for an instant nutrition boost.
- Great source of polyunsaturated fats and fiber
- Rich in magnesium, zinc, and antioxidants
- Help support digestive and heart health
6. Tofu and Soy Products
Tofu and other soy foods are plant-based protein sources also containing polyunsaturated fats. Research shows that diets incorporating soy may help lower cholesterol and are supportive of cardiovascular health. Opt for minimally processed, organic soy for best results.
- Provides unsaturated fats and lean protein
- Rich in isoflavones, which have antioxidant effects
- May help manage cholesterol levels
7. Dark Chocolate
Quality dark chocolate (with at least 70% cacao) delivers a satisfying dose of fat along with antioxidants, iron, magnesium, and fiber. When enjoyed in moderation, dark chocolate can be part of a healthy diet that supports heart and brain health.
- Contains healthy fats, flavonoids, and minerals
- Antioxidant-rich and may help lower cholesterol
- Choose varieties with minimal added sugar
8. Eggs
Whole eggs are a nutrient-dense food, providing protein, vitamins, minerals, and healthy fats. Although eggs do contain saturated fat and cholesterol, most recent research shows that moderate egg intake does not negatively impact heart disease risk for most people. Enjoy eggs as a nutritious part of breakfast or snacks.
- Rich in protein, healthy fats, and essential nutrients
- May support weight control and satiety
- Evidence shows moderate intake is generally safe for the heart
9. Full-Fat Yogurt
In contrast to fat-free versions, full-fat yogurt offers a creamy texture along with beneficial fats, protein, calcium, and live probiotics that support gut health. Choose varieties with minimal added sugar for the best health benefits.
- Contains protein, healthy dairy fat, and probiotics
- May support digestive and metabolic health
- Full-fat dairy shows no increased heart risk compared with low-fat versions
Portion Control and Practical Tips
Even healthy fats are calorie-dense, meaning small portions go a long way. Here are a few practical tips for adding healthy fats to your diet:
- Use olive or avocado oil for salad dressings and finishing dishes, not deep-frying.
- Add a handful of nuts or seeds to salads, oatmeal, or yogurt bowls.
- Choose fatty fish for two meals a week.
- Spread avocado or nut butter on whole grain toast for a filling snack.
- Enjoy dark chocolate in moderation for a healthy treat.
- Swap saturated fats (like butter) for olive oil or mashed avocado in recipes where possible.
Frequently Asked Questions About Healthy Fats
Why do I need fat in my diet?
Fat is essential for building cell membranes, protecting organs, supporting energy needs, and ensuring absorption of fat-soluble vitamins. The right fats can also lower the risk of chronic illnesses, improve cholesterol, and help you feel full.
How much fat should I eat per day?
Most adults should get 20% to 35% of daily calories from fat. For a 2,000-calorie diet, that’s about 44 to 77 grams of total fat. Limit saturated fats to under 10% of calories (or around 13 grams daily).
Are all saturated fats bad?
Not all sources of saturated fats are created equal. While saturated fats from red and processed meats should be limited due to cardiovascular risks, those from full-fat dairy may have a more neutral impact, especially when consumed as part of a balanced diet.
What are the healthiest cooking oils?
Olive oil (especially extra-virgin), avocado oil, and canola oil are among the healthiest due to their high unsaturated fat content. They are suitable for salad dressings and most forms of cooking, but avoid overheating oils to preserve their beneficial qualities.
Are plant-based fats healthier than animal fats?
Generally, plant-based fats such as those found in nuts, seeds, avocados, and olive oil are higher in unsaturated fats and are considered healthier for the heart compared to many animal fats (rich in saturated fat).
Key Takeaways
- Focus on unsaturated fats from whole foods: nuts, seeds, oily fish, olives, avocados, and select dairy.
- Limit saturated fats and avoid trans fats for better heart and metabolic health.
- Balance, variety, and portion awareness are crucial for integrating healthy fats into your daily eating pattern.
References
- American Heart Association Dietary Recommendations
- Dietary Guidelines for Americans
- Research published in the Journal of the American College of Cardiology on olive oil
References
- https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods
- https://www.goodhousekeeping.com/health/diet-nutrition/g40311661/healthy-fats/
- https://www.health.harvard.edu/staying-healthy/know-the-facts-about-fats
- https://www.goodhousekeeping.com/uk/health/healthy-eating/a551373/the-surprising-truths-you-didnt-know-about-fat/
- https://www.healthline.com/nutrition/healthy-vs-unhealthy-fats
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9794145/
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