What Are The Benefits Of Healthy Fats

Healthy Fats

Reasons to Eat More Healthy Fats

.Lowered Risk of Cardiovascular Disease

Unsaturated fats are an example of heart-healthy fats—more specifically, monounsaturated and polyunsaturated fats. Monounsaturated fats can be found in many types of nuts including almonds, cashews, pecans, pistachios, hazelnuts, and macadamia nuts.

Not only are nuts a good source of protein, but they also contain polyphenols, a class of phytochemicals that are associated with a reduced risk of cardiovascular disease. Avocados and olives are also great sources of monounsaturated fats.

Omega-3 fatty acids, found in walnuts, flaxseed, and salmon, are polyunsaturated fats and have also been shown to play a role in heart health.

Healthy Fats benefits

.Liver Protection

Saturated fats are necessary for liver health. Individuals who consume diets high in saturated fats are less likely to develop fatty liver disease and cirrhosis of the liver. Those who consume diets high in polyunsaturated fats increase their likelihood of developing problems with their liver.6 Saturated fats encourage the liver cells to dump their fat content and protect the liver from toxins and alcohol.

Healthy Fats benefits

.Fats help keep your reproductive system healthy

Fat intake is crucial for keeping your hormones balanced — which, in turn, helps keep your reproductive system healthy. Both men and women use dietary fat to manufacture sex hormones like estrogen and testosterone. In some extreme cases, studies suggest that restriction of dietary fat can result in infertility.

Healthy Fats benefits

.Lose Excess Body Fat

Eating fat will not make you fat! If you are looking to lose excess body fat the answer is a high-fat diet. Dietary fats are the most stable forms of energy. When you eat plenty of fat you will feel satiated and won’t need to eat as frequently. Individuals who eat the greatest percentage of fat lose the most body fat. Eating a high-fat diet, while limiting carbohydrate consumption is a proven, effective, safe way to shed excess body fat.

Increasing natural, beneficial fats will benefit your health. Be aware—eating a low-fat diet can lead to serious health problems.

Healthy Fats benefits

.Fats help to stave off depression

There are many factors that determine whether or not a person becomes clinically depressed; so if your loved one struggles with depression, it’s probably not due to their diet. However, food and nutrition does play a role. Dietary fat can actually ward off depression, according to some studies. Fats can help with the production of chemicals like serotonin and dopamine, both of which alter the brain chemistry of a person with depression.

Healthy Fats

Fat Foods

list of healthy fats

.Polyunsaturated Fat

Polyunsaturated fats are essential healthy fats. They’re required for normal body functions, and since your body can’t make them, you need to eat them.

.Cook with healthy oils  

Cooking with high quality plant oils adds healthy fats to your meals and also increases your absorption of vitamins A, E, D, and K that are found in foods. 

Olive oil (use medium-low heat, or on dishes that do not require heat)

Avocado oil (can use for higher heat cooking)

Coconut oil (can use for higher heat cooking)

Sesame oil (use medium-low heat, or on dishes that do not require heat)

Canola oil (use more sparingly)

Fat Foods


Soybeans are a great source of protein and essential fatty acids. Soy is in many food products, and even though it’s controversial if we should be eating a lot of it, there are some reasons why you might want to include soybeans into your daily food routine.


Go ahead and spend extra for guac, because Boehmer says avocados are one food everyone should eat–provided you enjoy them. In addition to monounsaturated fat, you'll get plenty of fiber, potassium, magnesium, and vitamins K, and E. These help with things like keeping your blood healthy and your bones strong.

Fat Foods


One ounce of green olives (about 14 medium) has around 40 calories, 4 grams of fat, and 1 gram of fiber. They are rich in vitamin A and E and copper. The fat found in these babies is mostly heart healthy monounsatured fat, which has been shown to help fight inflammation. Olives are also rich in polyphenols, an antioxidant should to help decrease the risk of heart disease and contain cancer-fighting properties.


The fat in coconut has a particular chemical structure that our body uses differently than other fats, says Boehmer. "It’s a bit more energizing," she says.

Plus, it offers a unique flavor profile and is a great addition to both savory and sweet dishes including salads and smoothies.

Fat Foods

.Nut and seed butter

Enjoy the benefits of nuts and seeds in a spreadable form by using nut butter. Each serving provides a healthful amount of monounsaturated and polyunsaturated fats.

These delicious spreads can be high in calories, however, so try not to eat more than 2 tablespoons per serving.

How can I add nut butters to my diet?

Choose a nut butter that is free from added sugar, salt, and oil, and spread it on rice cakes, bread, or sliced apple.

Healthy Fats

.Canola Oil

Canola oil, derived from the seeds of a plant in the broccoli family, has a near-perfect 2.5:1 ratio of omega-6 to omega-3 fats. According to a study review published in Experimental Biology and Medicine, people who achieve a dietary ratio similar to this have been able to battle cancer, arthritis, and asthma more effectively. The neutral oil is also rich in alpha-linolenic acid (ALA), an essential omega-3 fatty acid that may play a role in weight maintenance, according to a recent study.

.Ground Flaxseed

One cup of flaxseed equals 46 grams of fat. I know that’s a lot, and you’ve probably stopped believing all this fat is good for you, but it is. For flaxseed, you only need 1-2 tablespoon for the benefits, so you aren’t eating as much fat as it sounds. Flaxseed can pack a powerful punch if you let it.

.healthy fat foods - Spirulina

This blue-green alga, available in powders and supplements, is full of healthy omega-3s like EPA and DHA. Research shows that these forms of omega-3s are more active in the body than ALA at controlling inflammation and belly fat. Not only is spirulina a great source of heart-healthy fats, but it's also super-rich in protein, a great source of probiotics, and may even be able to help flatten your belly during exercise.

Healthy Fats


Eggs are a popular source of protein, especially for vegetarians. Traditionally, people believed that egg whites were the more healthful part, but the egg yolk actually contains several important nutrients. Each 50 g hard-boiled egg boasts 5.3 g of fat, 1.6 of which are saturated, and just 78 calories.

The yolk also contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles. The yolk also contains other phytonutrients, including lutein.

While older studies have suggested that eggs increase cholesterol, newer research disputes this. A 2018 study carried out on Chinese adults, for example, reported that up to 1 egg a day might lower the risk of cardiovascular disease.

How can I add eggs to my diet?

Start the day off with a vegetable-packed omelet, or top a pasta dish with a poached egg to add some protein and healthful fats to an otherwise carbohydrate-heavy dinner.

list of healthy fats

.pumpkin seeds

Add these to your guac for double-dose of healthy fats that's also delicious.

"Pumpkin seeds are one of the best sources of magnesium that most Americans fall short of getting enough," Liz Weinandy, R.D. at The Ohio State University Wexner Medical Center, previously told Men's Health. This keeps our blood sugar levels, muscles and blood pressure healthy.

Good fats vs. bad fats

.Good fats vs. bad fats


To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:

.monounsaturated fats

.polyunsaturated fats

.saturated fats

.trans fat

Good Fats


Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

Monounsaturated fat

• Olive oil, Canola oil, Sunflower oil, Peanut oil, Sesame oil

• Avocados, Olives

• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)

Polyunsaturated fat

• Soybean oil, Corn oil, Safflower oil

• Walnuts

• Sunflower, sesame, and pumpkin seeds, flaxseed

• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)

• Soy: Soymilk, Tofu

Bad Fats


Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol. Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

.Saturated fat

.High-fat cuts of meat (beef, lamb, pork)

.Chicken with the skin

.Whole-fat dairy products (milk and cream)



.Ice cream

.Palm and coconut oil


.Trans fat

.Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough

Packaged snack foods (crackers, microwave popcorn, chips)

.Stick margarine

.Vegetable shortening

.Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)

.Candy bars

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