15 Foods That Contain Good Fats You Should Be Eating

'Fat' isn't always bad. Good fats boost brain function & heart health. Explore tasty options for benefits they offer for a healthier you.


Avocados, rich in monounsaturated fats, help reduce cholesterol and heart disease risk. High in vitamins K, E, B5, B6 and folate, they're versatile for salads, toast, smoothies and boost health.


Salmon, a fatty fish rich in omega-3 fatty acids and protein, can reduce heart disease risk, improve cognitive function, and aid in muscle maintenance or growth.

Olive Oil

Olive oil's monounsaturated fats boost heart health by lowering bad cholesterol. Its antioxidants fight oxidative stress and shield against cellular damage, averting diseases.


Almonds, walnuts, and cashews are packed with protein, fiber, vitamins, and healthy fats. Regularly eating nuts can lower cholesterol, reduce inflammation, and aid in weight management.

Chia Seeds

Chia seeds, a superfood rich in omega-3s and fiber, boost heart health, brain function, and digestion. They're versatile, great in salads, smoothies, or as a baking egg substitute.


Contrary to misconceptions, eggs are nutritious, rich in healthy fats and essential vitamins. Mostly unsaturated fat, they aid weight management by promoting fullness.

Dark Chocolate

Dark chocolate has monounsaturated fats and antioxidants like flavonoids with health benefits, including lowered blood pressure and heart disease risk. Opt for high cacao content for max benefits.


Tofu, a good source of omega-3 and complete protein, is an excellent vegetarian/vegan alternative to animal proteins. Useful in dishes from stir-fries to smoothies.


Edamame, soybeans, are a source of polyunsaturated fats, protein, folate, iron, and calcium. Commonly used in Asian cuisine, they make a good healthy snack.


Olives enhance heart health, manage weight, and combat inflammation. Thanks to oleocanthal, a compound akin to ibuprofen. Enjoy as a snack or in meals and salads.

Coconut Products

Coconut products, such as oil & milk, have high medium-chain triglycerides (MCTs), which are readily digested into energy, making them a great fuel source.

Full-Fat Yogurt

Full-fat yogurt is loaded with monounsaturated fats and probiotics for gut health. It's a great source of calcium, vitamin D, and protein. Opt for plain or Greek yogurt to avoid added sugars.


Flaxseeds, rich in essential omega-3 fatty acid ALA for heart health and antioxidant lignans potentially anticancer, are great in smoothies, oatmeal, or baked goods.

Sunflower Seeds

Sunflower seeds are high-fat, nutrient-rich food with monounsaturated and polyunsaturated fats, vitamin E, selenium, and magnesium. Enjoy them as a snack or add to salads for crunch.

Grass-Fed Beef

Grass-fed beef is rich in monounsaturated, polyunsaturated fats (CLA), and omega-3 fatty acids, making it leaner than grain-fed beef.

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