How to Get Healthy Fats in Your Diet

For a while, many people avoided fats because they thought eating fat led to getting fat. However, this simply isn’t true. Your body needs several healthy fats in order to boost your energy, improve cell function, insulate your organs, and even absorb nutrients. You can get healthy fats from a variety of foods. 


The primary reason you should eat fish is that it contains omega-3 fatty acids. The body doesn’t naturally produce these fatty acids, but they are essential to your health. Omega-3 fatty acids benefit your heart health because they reduce inflammation, aid in regulating blood clots, and reduce irregular heartbeats. While eating fish is a great way to get some healthy fats, there are many other benefits to eating fish

They are often high in vitamin D, can improve eyesight, alleviate some symptoms of depression, improve sleep, and more. There are many different kinds of fish, so you should try lots until you find the kind you like best. If fish really isn’t for you, then you can try a fish oil supplement.


When people think of healthy fats, avocados are often at the top of the list. In fact, 75% of the fat in avocados is monounsaturated or polyunsaturated fats which are considered the good fats you need to have in your diet. Avocados contain healthy monounsaturated fats which are great for your heart health. 

These fats help to lower your cholesterol. Avocados also do a lot more for your health beyond just providing good fats. They are very high in nutrients. Specifically, they are high in vitamin E, vitamin C, B6, magnesium, and potassium. These are all nutrients that are lacking in many modern diets. 

Nuts and Seeds 

Much like avocados, nuts and seeds are high in monounsaturated and polyunsaturated fats and they are low in saturated fats. These nutritious foods are also high in protein and fiber. They are a great snack and they can be added to plenty of other foods to add nutrition. When eating nuts and seeds, be thoughtful of the kinds you buy. Try to choose unsalted or lightly salted varieties. You can find plenty of sugared or chocolate-covered seeds. These are a wonderful treat, but they should be eaten occasionally. As often as possible, eat nuts and seeds in their natural form to get the most benefits. 

Healthy fats will benefit your health in many ways. Many modern diets don’t include all the nutrients, specifically healthy fats, that you need. Make an extra effort to include these foods in your daily diet. 

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