Healthy Fat Foods

Healthy-fat foods

It’s important to note that not all fats are created equal when following a high-fat, very-low-carb ketogenic diet. On the keto diet, there are 14 safe fat sources to choose from.

Writer Profile

By Layla Willow

“Some fats are better for you than others, and it’s important to fill your plate with the healthiest choices if you want to achieve your health goals.”


Omega-3 fatty acids can be found in naturally fatty fish such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna. These are “balanced” fats that keep the heart in good shape. They will also help you retain mental sharpness as you age. Two servings of fatty fish per week are recommended by the American Heart Association. A serving is around the size of a deck of cards and weighs 3 ounces.

salmon, fish, seafood
meal plan keto diet

Serve it in guacamole or as a sandwich filling. Avocado is high in healthy fats, which are good for your heart and can help with osteoarthritis symptoms.

Is there a bonus? When you mix avocado with other ingredients, it assists in the absorption of nutrients. One serving is around 160 calories and half a medium avocado.


Pumpkin seeds, sunflower seeds, and sesame seeds are small yet strong. They contain “healthy” fats that can help to lower cholesterol levels. Plant-based fats are usually healthier than those derived from animal products. Foods like fatty cuts of beef, full-fat dairy products, and certain processed foods contain “poor” fats. Check food labels to see how much fat you’re getting and what kind of fat it is. Saturated fats should be restricted, and trans fats should be avoided.


All nuts, from hazelnuts to pecans, are heart-healthy. Walnuts, in particular, are high in heart-healthy fats. But don’t go overboard. Just because fats are good for you doesn’t mean you can eat as many of them as you want. One ounce equals one serving. 14 walnut halves, 23 almonds, 28 peanuts, 18 cashews, and 19 pecan halves make up the total.

Olive Oil

Olive oil is a great option for cooking and salad dressing. It contains a lot of healthy fat. But keep in mind that it’s still a good idea to keep an eye on how much fat you consume, even though it’s good fat. As a result, cook with less oil than the recipe specifies. Alternatively, an olive oil spray may be used. In baking, you can substitute half of the oil with applesauce to minimize fat and calories.

olive oil

Eggs are an excellent source of low-cost protein. A large hard-boiled egg contains about 4.7 grams of fat, the majority of which is made up of healthy fats. Some eggs are also fortified with omega-3 fatty acids. On the carton, it will say so.

Ground Flaxseed

Good-for-you fats, when consumed as part of a balanced diet, will help your skin look plumper and younger. They also provide fibre and can minimise inflammation. Sprinkle a teaspoon of ground flaxseed on your salad or cereal for a healthy fat boost, or use it in baking.

grains, bowl, seeds
mixed beans

Adding beans to your diet, whether kidney, Great Northern, navy, or soybeans, can be beneficial both mentally and physically. Beans contain omega 3 fatty acids, which can aid in mood regulation.

Omega-3 Fortified Foods

Many foods have been supplemented with omega-3 fatty acids to make them healthier. For example, you will find enriched milk and eggs, bread, and breakfast bars. To be sure, look at the product labels. Furthermore, getting omega-3s from fortified foods can have more health benefits than taking a supplement.

Bread, milk and eggs