10 Healthy Fat Foods That You Should Be Eating!

Introduction

For many years, dietary fat has been viewed with caution. However, evolving research¹⁴ suggests that not all fats are the same, and certain types may actually support overall health when consumed in moderation as part of a balanced diet. 

Monounsaturated and polyunsaturated fats are naturally present in foods like nuts, seeds, avocados, and certain oils, may offer properties that support heart health and help maintain stable energy levels. These fats are also a source of essential nutrients and may contribute to general well-being. 

On the other hand, saturated fats and trans fats often listed as “hydrogenated oils” on food packaging, are commonly found in processed or packaged foods. When consumed in excess, these types of fats may be linked to less favourable health outcomes and are best limited in the daily diet. 

Choosing the right types of fats and consuming them in appropriate amounts may be a valuable part of maintaining a healthy lifestyle. However, it is important to speak with a healthcare professional before making any significant dietary changes, especially if you have existing health conditions or are on medication. 

Here are Ten Fatty Foods that you Should be Eating

1. Butter

Contrary to popular belief, butter may be suitable for consumption when included in moderation. It contains fat-soluble vitamins such as Vitamin D and also provides certain polyunsaturated fats like omega-6. Butter may help support the absorption of nutrients from other foods as part of a balanced diet¹. 

2. Full-Fat Dairy

Full-fat dairy is once again gaining attention. While it is nutritionally similar to low-fat and skimmed varieties, full-fat milk and its products may offer fat-soluble vitamins such as Vitamin A and D in notable amounts².  

Although controversial, dairy products are often termed ‘superfoods’ as most of them contain probiotics. Among them, fermented dairy products like yoghurt may have beneficial effects on cardiovascular health¹¹.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

3. Coconut and Coconut Oil

Coconut contains saturated fats, which are often viewed with caution. However, research³ suggests that the fatty acids in coconut and its products may be metabolised differently, as they are directed to the liver for processing. Some studies³ indicate that coconut may support satiety and may have an effect on metabolic activity. 

4. Dark Chocolate

Dark chocolates are abundant in antioxidants, which helps in lowering blood pressure and is good for the heart. It may also improve brain function and may help protect against skin damage⁴.

Did you know dark chocolate may have antitussive properties that might help to relieve cough in some people? Some studies¹² suggest that eating dark chocolate may help suppress the urge to cough and may have soothing effects.

Dr. Rajeev Singh, BAMS

5. Nuts 

Nuts are full of fibre and nutrients like vitamin E, magnesium, and protein. They may be beneficial in supporting metabolism and heart health. Almonds and walnuts, in particular, may provide unique advantages compared to other types of nuts⁵.  

6. Olive Oil

Olives are the cornerstone of the Mediterranean diet, and olive oil, derived from them, may offer numerous benefits. Rich in antioxidants and vitamins E and K, olive oil may support heart health and may help maintain healthy blood pressure levels⁶. 

7. Egg Yolks

Egg yolk is known for being rich in fats and cholesterol; however, research⁷ suggests that this may not have a significant effect on the body’s cholesterol levels. Eggs are a good source of nutrients that may support brain function and heart health. Additionally, they may play a role in supporting weight management when included in a balanced diet⁷. 

8. Avocados

Avocados are rich in fat, but they are also an excellent source of fibre, monounsaturated fats, and heart-healthy cholesterol. Avocados may support overall health and may have potential benefits in managing weight when included as part of a balanced diet⁸. 

9. Fatty Fish

Salmon, tuna, trout, sardines, and mackerel are rich in protein and may offer benefits for cardiovascular health. When included as part of a balanced diet, fish may provide unique advantages over other types of meat⁹. 

10. Chia Seeds

Chia seeds might not be the first food that comes to mind when thinking of fatty foods, but they are actually a dense source of healthy fats. Chia seeds may offer potential benefits in supporting healthy waist size and blood pressure when included in a balanced diet. They are also a great source of fibre, which makes up a significant portion of their carbohydrate content. An alternative with similar benefits is flax seeds¹⁰.  

In addition to healthy fats, chia seeds are a rich source of protein, carbohydrates, and dietary fibre. They also contain various vitamins, minerals, phytochemicals, and antioxidants. These nutrients may contribute to overall health when included as part of a balanced diet¹³.

Dr. Smita Barode, B.A.M.S, M.S.

What are Good Fats and Bad Fats?

For a long time, fats in foods have been viewed negatively, with many people believing that low-fat equals healthy. However, our bodies need fats to function properly, as they are one of the three essential macronutrients (along with carbohydrates and proteins). The concern lies in the modern diet, which is often high in saturated and trans fats, both of which are linked to less favourable health outcomes, particularly trans fats.  

Monounsaturated and polyunsaturated fats, on the other hand, are generally regarded as healthier fats. These fats are linked to improved cholesterol levels (particularly lowering bad cholesterol, or LDL) and may help maintain balanced insulin levels. Foods rich in healthy fats typically contain higher levels of monounsaturated and polyunsaturated fats and lower or no amounts of trans or saturated fats³. 

Conclusion

Incorporating healthy fats into a balanced diet is essential for overall well-being. While it is important to limit saturated and trans fats, adding monounsaturated and polyunsaturated fats to your diet may offer a range of health benefits, including supporting heart health and helping to maintain balanced cholesterol and insulin levels. By choosing foods rich in these healthy fats, such as avocados, nuts, and fish, and consulting with a healthcare professional, you can make informed choices that promote long-term health. 

References

1. Pimpin L, Wu JH, Haskelberg H, Del Gobbo L, Mozaffarian D. Is Butter Back? A Systematic Review and Meta-Analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality. PLoS One. 2016 Jun 29;11(6):e0158118. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4927102/ 
2. Benatar JR, Sidhu K, Stewart RA. Effects of high and low fat dairy food on cardio-metabolic risk factors: a meta-analysis of randomized studies. PLoS One. 2013 Oct 11;8(10):e76480. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3795726/ 
3. Roopashree PG, Shetty SS, Kumari NS. Effect of medium chain fatty acid in human health and disease. J Funct Foods [Internet]. 2021;87:104724. Available from: https://doi.org/10.1016/j.jff.2021.104724 
4. Yang J, Zhou J, Yang J, Lou H, Zhao B, Chi J, Tang W. Dark chocolate intake and cardiovascular diseases: a Mendelian randomization study. Sci Rep. 2024 Jan 10;14(1):968. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10781976/ 
5. Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT. Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Adv Nutr. 2022 Dec 22;13(6):2136-2148. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9776667/ 
6. Xia M, Zhong Y, Peng Y, Qian C. Olive oil consumption and risk of cardiovascular disease and all-cause mortality: A meta-analysis of prospective cohort studies. Front Nutr. 2022 Oct 18;9:1041203. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9623257/ 
7. Myers M, Ruxton CHS. Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs. Nutrients. 2023 Jun 7;15(12):2657. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10304460/ 
8. Wang L, Tao L, Hao L, Stanley TH, Huang KH, Lambert JD, Kris-Etherton PM. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. J Nutr. 2020 Feb 1;150(2):276-284. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7373821/ 
9. Hu FB, Bronner L, Willett WC, Stampfer MJ, Rexrode KM, Albert CM, Hunter D, Manson JE. Fish and omega-3 fatty acid intake and risk of coronary heart disease in women. JAMA. 2002 Apr 10;287(14):1815-21. Available from: https://pubmed.ncbi.nlm.nih.gov/11939867/ 
10. Karimi M, Pirzad S, Shirsalimi N, et al. Effects of chia seed (Salvia hispanica L.) supplementation on cardiometabolic health in overweight subjects: a systematic review and meta-analysis of RCTs. Nutr Metab (Lond) [Internet]. 2024;21:74. Available from: https://doi.org/10.1186/s12986-024-00847-3 
11. Sendra E. Dairy Fat and Cardiovascular Health. Foods. 2020 Jun 26;9(6):838. doi:10.3390/foods9060838. Available from: https://www.mdpi.com/2304-8158/9/6/838
12. Halfdanarson TR, Jatoi A. Chocolate as a cough suppressant: rationale and justification for an upcoming clinical trial. Support Cancer Ther. 2007 Jan 1;4(2):119-22. doi: 10.3816/SCT.2007.n.006. PMID: 18632476. Available from: https://pubmed.ncbi.nlm.nih.gov/18632476/
13. Nutritional, health benefits and usage of chia seeds (Salvia hispanica): a review. Afr J Food Sci. [Internet]. [cited 2025 Jun 12];[volume(issue)]:[page numbers]. Available from: https://academicjournals.org/journal/AJFS/article-full-text/310BC7365996

 Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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