10 Foods with Healthy Fats!

Posted by Michael Hood-Julien on Mar 31, 2015 10:00:00 AM

Not all fats are bad for us. Fats are sources of essential fatty acids that not only provide energy, but also aid in the digestion, absorption, and transportation of fat-soluble nutrients (like Vitamins ADE, and K).

Fats are vital for maintaining our skin and hair, helps to protect our organs from shock, helps to maintain body temperature, promote healthy cell function, and protects us from a host of diseases. Fats can also aid in hormone regulation. 

Kathleen M. Zelman, MPH, RD, LD has compiled a list of 10 foods that contain healthy fats. Here is the list:


Salmon, mackerel, herring, lake trout, sardines, and albacore tuna are naturally fatty fish that are good sources of omega-3 fatty acids. Omega -3 fatty acids help to keep one's heart healthy and brain sharp. The American Heart Association suggests eating two servings (3 ounces each) of fatty fish a week. 


Avocado is great on your sandwich. Avocado has great benefits for your heart, and can even help with osteoarthritis. Avocado is great with helping your body absorb the nutrients of other foods.  Enjoy that guacamole!


Pumpkin, sunflower, and sesame seeds all contain "good" fats that can lower cholesterol.  In general, plant fats are healthier than those from animal products, especially those found in fatty cuts of meat, full-fat dairy products, and some packaged foods. Make sure to limit saturated fats and avoid trans fats.


Hazelnuts, pecans, and walnuts all provide heart-healthy fats.  It is smart to limit the amount of nuts you eat in a day to a serving (1 ounce). That's about 14 walnut halves, 24 almonds, 35 peanuts, 18 cashews, or 15 pecan halves.

Olive Oil

Olive oil is great to cook with and to dress your salads with. Though it's high in good fat, cook with less oil than a recipe calls for or use an olive oil spray. 


Spinach, Kale, and Brussel Sprouts offer omega-3 fats that are different than the ones in fish, but have just a fraction of the number. Aim for 2-3 cups of vegetables every day.


Eggs are a great source of inexpensive protein, but also provides less than 5 grams of fat. Most of this fat is healthy. Some may even be enriched with extra omega-3s. 

Ground Flaxseed

Ground Flaxseed is great for your skin, but also has fiber. FIber helps digestion and can ease inflammation. 


Kidney, great northern, navy, and soybeans have plenty of healthy fats to help aid your mental and physical health. 

Omega-3-Fortified Foods

Many foods that have added omega-3s, like milk, eggs, bread, and breakfast bars, to make them healthier. Check your product labels!  

Were these tips helpful? Let us know in the comment section below!



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Topics: Health & Wellness Tips, Provider's Corner