37 Healthy Fats

Choosing healthy fats doesn’t have to be confusing. Consuming the right kind of fats has been shown to reduce bad cholesterol (LDL), increase the good (HDL), promote and support healthy brain function, reduce inflammation and much more. Listed below are some healthy fats to help you get started; take this list with you the next time you go to the grocery store.

  1. Almond butter is low in saturated fats, high in monounsaturated fats, and contains omega 3’s. Almond butter can also prevent an after-meal spike in blood sugar.
  2. Almond oil is low in saturated fat and high in monounsaturated fat; it can assist in keeping blood levels in check and may reduce the risk of type 2 diabetes.
  3. Almonds contain roughly 13 grams of healthy unsaturated fat per serving, (approximately 23 almonds,) and no cholesterol.
  4. Anchovies are full of omega-3’s, and may reduce inflammation and the risk of cardiovascular disease.
  5. Avocados are cholesterol free and over fifty percent of their fat content comes from monounsaturated fats, a heart-healthy fat which can assist in lowering bad cholesterol.
  6. Buffalo contains omega-3’s and has less than half the fat of a typical lean hamburger.
  7. Butter is a good source of fatty acids conjugated linoleic acid (CLA) and contains short and medium chain fats; these fats are metabolized differently then other fats which assists your body in absorbing nutrients found in vegetables.
  8. Canned albacore tuna is an excellent source of omega-3’s.
  9. Canola oil contains alpha-linoleic acid (ALA), an omega-3 fatty acid associated with heart health. Canola oil also is a good source of monounsaturated fat.
  10. Cashews contain a high amount of unsaturated fatty acid and have a lower content of fat than other nuts.
  11. Chia seeds contain heart healthy omega-3 fatty acids and have a nutty flavor.
  12. Eggs tend to get a bad rap for their cholesterol content, but one egg contains 5 grams of fat and only 1.5 grams is saturated fat.
  13. Flax oil is an oilseed just like canola oil and is known for its anti-inflammation properties.
  14. Flax seed can contribute to reducing bad cholesterol and may help regulate blood sugar. Flax seed contains omega-3, 6 and 9 fatty acids.
  15. Goat cheese is lower in saturated fat and cholesterol compared to its counterpart, cheddar and contains 5 grams of fat per 1 ounce serving. Goat cheese contains (CLA) which is known for its anti-carcinogenic properties and may help fight heart disease.
  16. Grape seed oil is an excellent source of unsaturated fat and contains a high amount of omega-6’s. Although it is more beneficial than safflower oil, it has a lower cooking temperature.
  17. Hazelnuts are high in unsaturated fats which can aide in brain and heart function; they contain omega-3’s and omega-9’s.
  18. Herring contains high levels of heart healthy omega-3’s which can help reduce inflammation.
  19. Lake trout is an excellent source of omega-3’s and may reduce the risk of heart disease.
  20. Macadamia nuts have a high fat content, but the good kind; they contain monounsaturated fats which can assist in lowering the risk of heart disease.
  21. Mackerel is low in saturated fat and provides a rich source of omega-3’s.
  22. Olive oil is high in monounsaturated fat and is lower in saturated fat. Extra virgin olive oil may reduce the risk of heart disease, reduce blood pressure and lower the risk of certain cancers.
  23. Olives are considered a high-fat food; they contain a small amount of essential fatty acids and small amounts of omega-3’s.
  24. Pecans contain approximately 21 grams of fat per 1 ounce, but only 2 grams are saturated fat; monounsaturated and polyunsaturated fat make up the rest of the 21 grams.
  25. Pine nuts contain essential fatty acid omega-6 and are rich in monounsaturated fats which lower bad cholesterol and increase good cholesterol.
  26. Pork tenderloin is considered an extra lean meat and contains approximately only 3 grams of saturated fat for a 3 ounce serving.
  27. Pumpkin seeds are a crunchy seed and an excellent source of plant based omega-3’s.
  28. Safflower oil is primarily made up of monounsaturated fat and cooks at a high temperature.
  29. Sardines contain high levels of heart healthy omega-3’s just like herring.
  30. Sesame oil contains more omega-3’s than olive oil; it also contains monounsaturated fat which can help reduce bad cholesterol. Sesame oil also contains polyunsaturated fat.
  31. Sheep cheese contains both monounsaturated and polyunsaturated healthy fats; which contain smaller fat globules. These fat globules are easier to digest for the lactose intolerant.
  32. Sockeye salmon is high in heart- healthy omega-3’s and low in saturated fat which can assist in both brain function and heart health.
  33. Sunflower seeds contain a compound found in plants that can assist in reducing cholesterol blood levels, reduce the risk of some cancers and enhance the overall immune system.
  34. Sunflower oil contains very little saturated fat, has a high cooking point and is primarily made up of polyunsaturated and monounsaturated fats.
  35. Tofu (plain raw) is an excellent plant based source for vegetarians. Although it has a higher fat content, most of the fat comes from healthy fats; monounsaturated and polyunsaturated fat.
  36. Walnuts are an excellent source of omega-3’s and rich in monounsaturated fat this makes them a good choice for brain function and heart health.
  37. Wild caught salmon just like sockeye is packed with heart-healthy omega-3’s and low in saturated fat.

Beastly Tips:

When shopping purchase:

  • Cage free eggs
  • Grass fed meats, free of antibiotics, hormones and pesticides
  • Raw nuts, never roasted
  • Raw cheese, not processed

What healthy fats do you include in your diet? Please leave a comment below.


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