What Healthy Fats to Eat for Better Health and Well-Being

Some of the top healthy fats include salmon, nuts, seeds, avocados, olive oil, full-fat dairy, dark chocolate, and moderate amounts of traditional animal fats like beef tallow. These whole-food fats provide essential nutrients, support heart and brain health, and help keep you energized and satisfied.Dietary fat often gets a bad reputation, but the right kinds are vital for:

• Sustained energy
• Hormone production
• Vitamin absorption
• Brain function
• Immune support

But you may still be wondering what healthy fats to eat. Here are seven delicious, nutrient-dense options to add more nourishment to your weekly menu.

Healthy fats food list: 7 Nutritious sources

1. Fatty fish

Fatty fish like salmon and sardines are among the best sources of omega-3 fatty acids–specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats:

• Support heart, brain, and joint health
• Reduce inflammation
• May even help boost mood

Numerous large-scale reviews of other studies have linked regular fish consumption with lower risks of:

• Heart failure
• Coronary artery disease
• Fatal cardiovascular events

Bake or broil salmon for dinner a few nights per week, or try mixing sardines into a salad for an easy, nutrient-dense meal.

2. Nuts and seeds

Nuts and seeds contain a mix of healthy monounsaturated and polyunsaturated fats. These fats support heart health by lowering harmful low-density lipoprotein (LDL) cholesterol and improving overall lipid profiles. Nuts are also rich in:

• Fiber
• Antioxidants like vitamin E and polyphenols
• Essential minerals such as magnesium

Pumpkin seeds, Brazil nuts, almonds, chia, and flax are particularly high in magnesium, which helps boost:

• Energy
• Bone strength
• Nerve function
• Heart health

Snack on a handful of nuts, and/or sprinkle seeds into smoothies, yogurt, or oatmeal daily.

3. Avocados

These high-fat fruits are packed with:

• Monounsaturated fats
• Fiber
• Potassium
• Antioxidants

Thanks to this nutrient profile, eating avocados regularly may help:

• Support cognition 
• Aid digestion and healthy weight maintenance
• Lower LDL cholesterol
• Regulate blood pressure
• Boost heart function

Large-scale studies consistently show that people who regularly eat avocados have a lower risk of heart disease and coronary events.For a delicious dose of healthy fats, blend this fruit into a creamy or dip, or add it to:

• Salads
• Grain bowls
• Sandwiches
• Smoothies

4. Extra virgin olive oil

Extra virgin olive oil (EVOO) is an excellent source of monounsaturated fats and antioxidant polyphenols. Its primary fatty acid, oleic acid, has powerful anti-inflammatory effects and supports cardiovascular, metabolic, and cognitive health.Numerous studies link regular EVOO use–especially as a primary main cooking or finishing fat–to:

• Lower LDL cholesterol levels
• Higher high-density lipoprotein (HDL, “good”) cholesterol levels
• Reduced risks of cardiovascular disease, stroke, metabolic dysfunction, and even certain cancers

To get the biggest health benefits from EVOO:

• Use it in salad dressings
• Drizzle it over vegetables or grain bowls
• Cook with it at low to medium heat, as its lower smoke point makes it less suited for high-heat cooking

5. Full-fat dairy

Contrary to decades of low-fat dietary advice, recent research shows that eating a moderate amount of full-fat dairy does not increase the risk of cardiovascular disease. In fact, it may support metabolic health and contribute to a stronger heart–especially if you enjoy fermented varieties like yogurt and certain cheeses.Full-fat dairy contains more beneficial fats and fat-soluble vitamins (A, D, E, and K) than its low-fat counterparts. These nutrients support immune, bone, and cardiovascular health–and they require dietary fat for proper absorption.Higher-fat foods also tend to keep you fuller for longer, which may help regulate:

• Appetite
• Blood sugar
• Overall calorie intake

For a quick, balanced breakfast, try full-fat yogurt topped with berries, nuts, and chia seeds.

6. Dark chocolate

Dark chocolate can be an excellent source of healthy fats when enjoyed in moderation. Cocoa butter, the fat found in cocoa beans, is rich in monounsaturated fat and antioxidants like flavanols. Research links flavanols to:

• Lower blood pressure
• Improved vascular function
• Reduced inflammation

Dark chocolate also contains several important nutrients, including:

• Fiber
• Iron
• Magnesium

To get the most benefit, opt for dark chocolate with at least 70% cocoa. Lower-percentage varieties typically contain more added sugar and fewer nutrients.Dark chocolate is still high in calories, so stick to one or two squares (about 10-20g) per day as a satisfying treat.

7. Beef tallow (and other animal fats)

Animal fats are a major subject of debate among experts because they’re high in saturated fat, which studies have linked to increased heart disease risk. However, some researchers argue that past recommendations to limit saturated fat were based on weak or inconsistent evidence.Newer studies indicate that moderate amounts of minimally processed animal fats can fit into a healthy, whole‑foods diet–especially when balanced with plenty of plant foods. Beef tallow provides small amounts of essential fat-soluble vitamins A, D, E, and K. It’s also a good source of conjugated linoleic acid (CLA), which may help:

• Reduce body fat
• Preserve lean muscle
• Combat inflammation

It also contains some choline, a nutrient that’s critical for brain function and metabolism. Lard and ghee offer similar benefits. Lard is richer in cholesterol-balancing monounsaturated fats, and ghee (clarified butter) contains anti-inflammatory butyric acid and vitamin K2.These traditional fats also have naturally high smoke points, making them more stable during high‑heat cooking. Opt for grass-fed or pasture-raised varieties for the highest nutrient quality, and try using a small amount to:

• Sear meat or sauté vegetables
• Roast potatoes or root veggies
• Fry eggs or hash browns

Summary

Healthy fats are essential for everything from brain function to heart and metabolic health. Incorporating more fatty fish, nuts, avocados, olive oil, full-fat dairy, and traditional animal fats into your diet can help you nourish your body and make meals more satisfying. With a few simple swaps, you can boost your intake of beneficial fats and support your well-being for the long haul.

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