6 Healthy Fat Sources for a Balanced Diet

· December 12, 2017
Besides giving you energy and supporting various bodily systems, healthy fat is also good at keeping inflammation in line.


Regular consumption of healthy fat is a dietary habit that can keep your body in tip-top shape.

While the idea of restricting all fat in your diet had become very popular in recent years, now we know how important eating fat in certain amounts really is.

This is because healthy fat is an energy source for your cells. It also supports your liver, cardiovascular system, and other important functions that make up a healthy body.

However, it’s very important to learn how to distinguish them from the so-called “bad fats,” since some people confuse the two and make bad decisions.

That’s why today we’d like to share with you 6 ideal foods to consume regularly to make sure you’re getting in (and absorbing) enough good fat.

Find out what they are by reading below!

1. Avocado

avocado and cheese on toast is a healthy fat source

Lately, consumption of avocados has gone way up. This is not only because they taste great and are so versatile, but also because the nutrients in them make them a great addition to a healthy diet.

  • First off, avocados are a primary source of monounsaturated and polyunsaturated fat, which help give your body energy while keeping cholesterol and triglycerides from building up.
  • Also, 100 grams of avocado provides you with 15 grams of fat. So, this makes healthy fat the main macronutrient in the fruit.
  • Among many other things, it’s worth mentioning that they contain amino acids and vitamin E. And, these are key if you want to keep your body healthy.

“Want to learn more? 7 Amazing Ways to Take Advantage of the Goodness of Avocados”

2. Nuts

Well-known for being a healthy snack with the ability to keep your appetite under control, nuts contain a significant amount of healthy fat, benefiting your heart, muscles, and joints.

  • They provide omega 3 fatty acids, recognized for their cleansing abilities and inflammation-relieving powers.
  • And, they contain 21 grams of fat per 100 grams, making them a significant source of energy.
  • Also, they also contain fiber and antioxidants, which protect tissues from the harmful effect of free radicals.

3. Seeds

bag of sunflower seeds is a healthy fat source

Adding seeds to your diet is a natural way of getting in healthy fat and taking care of your cardiovascular system and muscles.

  • For starters, seeds of all varieties provide significant amounts of omega 3’s and vitamin E. Both of these stand out for their protective anti-inflammatory properties.
  • They are filling and make a good snack or addition to your breakfast.
  • Additionally, they also help improve your digestion due to the high amount of fiber in them.

Some of the most recommended seeds are:

  • Flax
  • Chia
  • Pumpkin
  • Sesame
  • Fenugreek
  • Sunflower

4. Oily fish

Next up: Oily fish. This is one of the healthiest sources of healthy fat and essential amino acids.

  • They are a primary source of omega 3’s, an unsaturated fatty acid that helps control cholesterol while protecting your heart.
  • And, this nutrient helps with inflammatory imbalances and helps keep your arteries in good shape.
  • What’s more, fish contains high biological value protein, which helps build muscle mass.

You can find varieties such as:

  • Salmon
  • Sardines
  • Tuna
  • Herring
  • Swordfish
  • Cod
  • Mackerel
  • Trout

“Take a look at this article: 9 Kinds of Unhealthy Fish That Are Better to Avoid”

5. Eggs

brown organic eggs are a healthy fat source

Despite their lingering bad reputation, eggs have turn into a superfood—a must-have in any diet.

  • About 70% of the calories in eggs come from fat, 8.5 grams of which are monounsaturated.
  • Additionally, they contain nutrients such as phosphorus, potassium, and vitamin A. These help keep your cardiovascular system working well.
  • Also, they contain remarkable amounts of amino acids, which provide energy while promoting the strengthening of lean muscle mass in your body.

6. Legumes

When it comes to healthy fat for your body, we can’t forget the wonder-food, legumes.

And, hhile they have less fat than other food, regular consumption can help you meet your healthy fat requirements.

  • Varieties like soy contain between 16 and 18 grams of healthy fat per 100 grams.
  • You can also find it in garbanzos, lentils, and peas.
  • Additionally, you should also know that legume are one of the best sources of carbohydrates and fiber.

Are you ready to see the benefits of eating healthy fat? Add these foods to your diet along with other essential nutrients to keep your body healthy.