5 Healthy Fats You Should Be Eating

June 6 2017

Do you avoid fat in your meals? Big mistake! Certain fats can actually help you slim down and boost your health. Omega-3 essential fatty acids are known for their ability to lower bad cholesterol, increase satiety, and restore hormonal function. Omega-6s are beneficial too. The only fats you should avoid are those found in pizza, margarine, sauces, chips, deli meats, and other processed foods.

So, here are five healthy fats you should be eating:


Avocado boasts about 23 grams of fat per serving. Compared to other fruits, it doesn’t cause blood sugar spikes. Rich in vitamin E, it fights oxidative stress and raises good cholesterol. Use it as a substitute for mayo, butter, cream, and other unhealthy fats.

Coconut Oil

The medium chain fatty acids in coconut oil have been shown to promote weight loss, boost cardiovascular health, and enhance brain function. This oil also contains powerful antioxidants that scavenge free radicals and slow down aging. Due to its anti-inflammatory effects, it soothes the digestive tract, relieves joint pain, and improves arthritis symptoms. All you need are three to four tablespoons per day.


Salmon, mackerel, sardines, tuna, and other oily fish are chock-full of omega-3s and protein. Studies indicate that a diet rich in omega-3 essential fats can delay aging, reduce heart disease risk, and prevent chromic inflammation. By including more fish in your diet, you’ll enjoy better memory, stay full longer, and keep your brain sharp.

Extra Virgin Olive Oil

Loaded with monounsaturated fats, extra virgin olive oil is one of the healthiest foods you can eat. A study conducted in 2013 has found that people who included olive oil in their diet had a reduced risk of heart attack. Monounsaturated fats have been also shown to regulate hormone levels, boost cognitive function, and protect the brain from age-related diseases.

Raw Nuts

Walnuts, pistachios, Brazil nuts, almonds, and other nuts are packed with fiber and healthy fats. One cup contains up to 45 grams of omega-3s and omega-6 fatty acids. Watch your portions, eat mindfully, and replace your go-to snacks with a handful of nuts.