Simple Ways to Add Healthy Fats to Your Diet
Not all fats are the same. Healthy fats, especially unsaturated fats, play an important role in heart health, brain function, and overall nutrition. Choosing these fats more often — in place of saturated fats — can help support healthy cholesterol levels and provide essential nutrients your body needs.
Below are four practical ways to include more healthy fats in everyday meals and snacks.
1. Include Fish Regularly
Fish, especially oily fish, is a rich source of omega-3 fatty acids.
Helpful tips:
- Aim to eat fish around two times per week
- Choose baked, grilled, or broiled options rather than fried
- Examples of heart-healthy fish include:
- Salmon
- Tuna
- Sardines
- Mackerel
- Trout
Omega-3 fats may support heart health, brain health, and inflammation control.
2. Enjoy Nuts and Seeds in Moderation
Nuts and seeds provide a combination of healthy fats, protein, and fiber.
Good options include:
- Almonds
- Walnuts
- Pistachios
- Peanuts
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Flaxseed
Portion tip: A small handful (about 1 ounce) is usually enough to gain benefits without overdoing calories.
3. Add Avocado to Meals and Snacks
Avocados are a source of heart-healthy fats, fiber, and several vitamins and minerals.
Easy ways to use avocado:
- Spread on whole-grain toast
- Add to salads or grain bowls
- Mix into sandwiches or wraps
- Use as a topping for eggs, fish, or vegetables
4. Choose Healthier Cooking Oils
The type of fat used for cooking and dressing foods matters.
Better oil choices include:
- Olive oil
- Canola oil
- Avocado oil
- Sunflower or safflower oil
- Grapeseed oil
Try to limit solid fats such as butter, shortening, and lard, which are higher in saturated fat.
*There are differing opinions on what types of oils are considered “better” or “healthiest”. Consult with your healthcare provider or dietician to determine what types of oils are recommended for you.
A Balanced Reminder
Healthy fats are an important part of a balanced eating pattern, but portion size still matters. Pair healthy fats with vegetables, whole grains, and lean proteins for meals that are both satisfying and nourishing.
If you have specific medical conditions or dietary restrictions, a healthcare provider or registered dietitian can help guide the best fat choices for you.
Sources:
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.