What fats should you avoid?

You’ll want to avoid trans fats and excess saturated fats . Trans fats are often found in packaged snacks and margarine and can raise your risk of heart disease. Saturated fats come from red meats, full-fat dairy, and fried foods. While they’re not as harmful as trans fats, it's better to swap them with plant-based fats like olive oil or nuts when you can.

What are the healthiest fats to eat?

Healthy fats come mostly from plant-based sources like nuts, seeds, olives, and avocados . These contain unsaturated fats, which support heart health and help your body absorb nutrients more efficiently. Look for whole-food options like chia seeds, olive oil, walnuts, and canned salmon. These easy ingredients provide a steady source of energy, and they’re simple to add to meals , whether you're cooking at home or using meal delivery services.

What are healthy fats for breakfast?

Good breakfast fats include peanut butter, Greek yogurt, chia seeds, eggs, and avocado. These foods provide healthy fats that keep you full, stabilize energy, and support nutrient absorption. Check out these great healthy fat breakfast recipes to get you started. You can add them to toast, blend them into smoothies, or use them as toppings. Try combinations like pumpkin seeds with oats or Greek yogurt with walnuts for a balanced morning meal.

Is peanut butter a healthy fat?

Yes and no. Peanut butter can be a source of healthy fats, but some varieties include added hydrogenated oils, which contain trans fats. The best option is peanut butter made with just one ingredient: peanuts. Just make sure to carefully monitor how much peanut butter you’re eating since it contains a ton of calories! Natural peanut butter is a versatile and nutrient-dense choice for breakfast, lunch, or snacks. It offers healthy fats, protein, and fiber, helping you stay full and energized throughout the day.

Is cheese a healthy fat?

Cheese contains saturated fat, so it’s best to eat it in moderation. Some types, like cottage cheese or part-skim mozzarella, offer protein and calcium with less saturated fat than full-fat versions. It’s fine to include cheese in a balanced diet for lunch or dinner , but it shouldn’t be your main fat source. Focus on pairing it with whole foods like veggies or whole grains rather than processed snacks.

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Healthy Fats: A Practical Nutrition Guide in 2025

Healthy fats play an essential role in your diet. They support brain function, keep your skin and hair healthy, and help your body absorb important nutrients.

But with so much conflicting information, it’s hard to know which fats are actually good for you. From olive oil to avocados to walnuts, there’s a wide range of options to choose from – and each has its own benefits.

I’ll break down what healthy fats are, where to find them, and how to include them in your meals in this complete guide. Whether you’re looking to improve your heart health, manage your weight, or just eat more balanced meals, I’ll show you clear, practical information to help you make smart choices, even if you’re on a tight budget.

Quote from our certified nutritionist about the importance of healthy fats

🥑 What Are Healthy & “Unhealthy” Fats?

Some fats are essential for your body’s function, while others can increase the risk of heart disease, stroke, and other chronic conditions. Knowing the difference helps you make smarter food choices that support your health.

The best fats you can eat are monounsaturated and polyunsaturated. They’re widely regarded as healthy because of the benefits they bring to your heart, brain, and cells¹.

A small bowl of olive oil beside some slices of avocado.

On the other hand, saturated fats and trans fats are considered bad for your health because they tend to raise LDL (bad) cholesterol, increase inflammation, and contribute to plaque buildup in arteries over time (a disease known as atherosclerosis).

What Are “Unhealthy” Fats?

The unhealthiest fats are trans fats and saturated fats. Trans fats are the worst offenders and are often found in processed snacks, packaged baked goods, and some fried foods. These fats are linked to a higher risk of heart disease and should be avoided as much as possible².

Saturated fats aren’t as harmful, but still require moderation. They’re common in fatty cuts of red meat and pork, full-fat dairy, and certain processed foods. Eating too much saturated fat can contribute to weight gain and affect your heart health over time³.

A thinly sliced piece of red meat, cooked medium rare.

Cutting back on these fats doesn’t mean sacrificing flavor. Small shifts like using olive oil instead of butter, grilling instead of frying, and reading ingredient labels can help you avoid the worst offenders. By choosing whole foods and better cooking methods, you can reduce your intake of unhealthy fats without giving up satisfying meals.

Healthy Fat #1: Monounsaturated Fatty Acids (MUFAs)

MUFAs contain a double bond in their chemical structure, which helps keep them fluid at room temperature. This chemical shape plays a role in how your body processes them.

Diets high in MUFAs have been associated with reduced LDL cholesterol, improved insulin sensitivity (which lowers the risk of type II diabetes mellitus), and lower inflammation levels in the body^{4 5 6}.

A jug of olive oil next to some raw olives

Food sources of MUFAs also provide nutrients like vitamin E. Like all fats, they help your body absorb fat-soluble vitamins like A, D, and K. Because MUFAs can help maintain healthy cholesterol levels and reduce risk factors for cardiovascular disease, they’re a valuable addition to a healthy diet.

MUFAs have one unsaturated carbon bond in their structure, which means they’re liquid at room temperature and can solidify when chilled. Regularly eating foods rich in MUFAs has been linked to better heart and overall health, lower levels of LDL (bad) cholesterol, and reduced inflammation. Healthy food sources of MUFAs offer your body important nutrients that it needs to function properly^{7 8 9}.

Healthy Fat #2: Polyunsaturated Fatty Acids (PUFAs)

PUFAs have more than one unsaturated carbon bond, making them even more flexible at room temperature. This category includes ALA and LA, which are essential for your body because they include omega-3 and omega-6 fatty acids. These are nutrients you must get through food because your body can’t make them on its own.

Polyunsaturated fats also lower your risk of heart disease and stroke, improve blood lipid levels, and support cell development and brain function¹⁰.

✅ Best Types & Sources of Healthy Fats (+ Their Benefits)

Type of Fat	Best Sources	Health Benefits
Monounsaturated (MUFA)	Olive oil, avocado, almonds, peanuts, eggs	Lowers LDL cholesterol¹¹, reduces inflammation, supports heart health¹²
Polyunsaturated (PUFA)	Fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, tofu	Includes omega-3 and/or omega-6, supports brain health, lowers heart disease risk¹⁰
Omega-3 Fatty Acids	Salmon, sardines, flaxseeds, chia seeds	Reduces inflammation, supports eye and heart function^{13 14 15}
Omega-6 Fatty Acids	Sunflower oil, soybean oil, corn oil, walnuts	Helps with cell structure and hormone production, supports skin and hair health^{16 17}

Healthy fats are found in a wide range of foods, each offering unique health benefits depending on the type and source. Below are some of the most common foods rich in monounsaturated (MUFA) and polyunsaturated fatty acids (PUFAs).

🐟 Fatty fish like salmon, sardines, and mackerel: These are excellent sources of omega-3 fatty acids. Besides reducing inflammation, they’re also linked to improved brain function and lower risk of stroke. Omega-3s play a critical role in maintaining healthy cell membranes throughout the body^{18 19 20 21}.