Following a healthy nutrition plan is essential to avoid health problems and diseases such as obesity, cholesterol, diabetes, and heart disease.

In today’s article, we’re going to talk about the main healthy fat foods that are more beneficial for a healthy diet.

What is the difference between healthy and unhealthy fats?

Monounsaturated fats and polyunsaturated fats are good fats. They have the ability to reduce the risk of heart disease, reduce cholesterol levels in the blood, and increase good HDL. Above all, they lower blood pressure and other benefits that contribute to good health.

Whereas, unhealthy fats or trans fats are foods that should be avoided because they are potentially harmful to our health.

Trans fats are hydrogenated foods that have saturated fats, for example :

  • Fried foods like: french fries , or chips ,chicken nuggets.
  • Margarine
  • packaged snacks like: crisps ,crackers
  • Commercially ready to use dough like pizza , cookies puffy pastry , doughnuts ,and muffins

These foods can raise bad LDL cholesterol, heart disease, and diabetes.

Notice: Nutrition experts recommend eating saturated foods to 10 % of the total calories you eat each day.

Here is a list of the best healthy fat foods that you can include in your nutrition plan and increase good HDL and LDL in your body.

The 14 best healthy fat foods


Avocado is loaded with carbohydrates, calories, and healthy fats that make 70 % of one avocado fruit.

The monounsaturated fats that contain oleic acid are linked to various health benefits. Therefore, avocado is also packed with potassium and fibers that lower bad cholesterol levels.


Good news for you turophiles or cheese lovers. Cheese is incredibly nutritious, it’s a great source of calcium, vitamin A and B12, minerals, and fatty acids.

Actually, one piece of cheese contains 6 grams of proteins which is equivalent to a glass of milk.

The fatty acids in cheese help lower the risk of diabetes.

3. Coconut oil

Coconut oil is rich in good healthy fats to eat. Studies published in a journal of the Academy of Nutrition and Dietetics found that coconut oil is rich in medium-chain fats that can help you lose weight and boost metabolism.

4.Dark chocolate

Dark chocolate doesn’t include hydrogenated fats. It’s a healthy food that contains 60 % of calories, 11 % of fibers, and more than 50 % of the daily recommended intake of iron, magnesium, and copper.

In addition, dark chocolate is also rich in antioxidants that prevent the oxidation of LDL and reduce blood pressure.

Eating dark chocolate regularly can improve brain function and heart health as well.

Notice: Make sure your dark chocolate doesn’t include trans fat and at least 70 % of cocoa content.


Eggs are amongst the nutritious foods that are rich in proteins while yolks have monounsaturated fats and healthy cholesterol.


Incorporating nuts into your diet is healthy. They have a great source of vitamins, proteins, fibers, and omega -3 fatty acids.

Increasing your nut intake can reduce high blood pressure, lower the risk of certain cancers, and improve blood circulation.

Choose varieties of nuts to add to your snack as Almonds, Walnuts, Cashews, and Macadamia nuts.


Flaxseeds are a trusted source of essential omega-3 fatty acids ALA.

Add flaxseeds to your smoothies, yogurt, desserts, and soups.

8.Pumpkin Seeds

Pumpkin seeds are rich in both monounsaturated and polyunsaturated fats. They provide the body with fibers, magnesium, and zinc.

9.Olive oil

This Mediterranean miracle oil has a bunch of healthy nutrients that include: proteins, vitamin C, vitamin E, vitamin K, monounsaturated fats that are called oleic acid, and antioxidants.

Using extra virgin olive oil may help your blood cholesterol from oxidation, lower the risk of heart attack, and prevent Alzheimer’s disease due to its impact on blood vessels in the brain.

10.Oily fish

Omega -3 fatty acids are present in oily fish such as sardines, salmon, trout, and mackerel. These high-fat fish foods are beneficial for brain function and heart health.

11.Chia seeds

These wealthy seeds are rich in omega -3 fatty acids, calcium, proteins, and fibers.

Sprinkle chia seeds in salads, puddings, smoothies, bread, and more.

12.Yogurt / Milk

Full-fat yogurt or milk provides the body with healthy fats and probiotics support bone density.

13.Grass – Fed Beef

The nutrient compositions of grass-fed beef grass aren’t the same as grain-fed beef.

Furthermore, grass-fed beef contains healthy monounsaturated fat, proteins, vitamins A, B12, B3, and B6.

These highly concentrated nutrients are important for muscles, and brain function.

14.Duck meat

Duck meat is extremely rich in polyunsaturated fat which is known as linoleic acid that helps maintain good levels of HDL cholesterol and reduce blood glucose levels.