Food Sources Of Healthy Fats You Should Be Eating

Fats can also be your best friend. According to Harvard’s School of Public Health, healthy fats are needed by the body and are necessary for good health. All you have to do is to make sure that you eat good-for-fats instead of refined fats, such as those from processed vegetable oils like corn oil and sunflower oil.

Here is the list of foods you should regularly include in your diet so that you’ll be able to enjoy the host of tremendous benefits of eating unrefined fats.


Almonds can give your body a plant-based dose of monounsaturated and polyunsaturated fats. They are also packed with antioxidants that are largely found in the brown layer of the skin. Eating a handful of almonds can make you feel full for at least a few hours, thus making it easier for you to avoid munching on unhealthy foods.

Coconut Oil And Other Coconut Products

This superfood is loaded with lauric acid, a saturated fatty acid that has antibacterial, antimicrobial, and antiviral properties.

For better health, you may cook with coconut oil or add it in your smoothies, yogurt, soups, and hot drinks.


Avocados are packed with heart-healthy monounsaturated fats which have a host of benefits, including reducing inflammation, among others. It is also a good source of vitamins K, C, B, and E, lots of fiber, potassium, and lutein, an antioxidant that may protect your vision.

Whole Cow’s Milk

Whole, full-fat cow’s milk can give the body generous amounts of healthy fat which can help increase testosterone and growth hormones and keep you optimally healthy.

Additionally, raw cow’s milk contains a powerful immune enhancer known as CLA. It helps enhance antioxidant capacity and counteract mitochondrial dysfunction.

Olives and Olive oil

A high amount of monounsaturated fats are present in olives and olive oil. They are also rich in nutrients and plant sterols, compounds that can lower LDL (bad) cholesterol. Studies have found that adding them into your diet can protect your heart and fight diabetes.

Opt for extra-virgin olive oil. Simply pour olive oil over your pasta and salads. It shouldn’t be used for cooking since it oxidizes quicker than other oils.


This type of nuts has a healthy balance of fats which includes omega-3s. Due to the presence of phytonutrients and antioxidants, walnuts can help reduce inflammation and prevent type 2 diabetes. It can also promote a healthy sleep cycle due to its richness in melatonin.

Enjoy the benefits from walnuts by sprinkling a handful of it on your entrée salad or mixing a cup of it with ½ cup dried blueberries.

Free-Range Organic Whole Eggs

This nutritious and tasty food is a rich source of vitamins A, E, and K as well as a range of B vitamins, such as B12 (for energy), riboflavin, and folic acid. It contains about 6 grams of high-quality protein and 8 essential amino acids that are needed for optimal muscle recovery.

Fatty Fish

Seafood’s such as salmon and mackerel, are loaded with an omega-3 fatty acid, good fat for your cardiovascular system and all-around health. Omega-3’s can reduce inflammation and cut the risk of chronic diseases such as arthritis, heart disease, and arthritis.