10 Foods That Are High in Healthy Fats


Avocados are rich in monounsaturated fats, which are heart-healthy fats. They also provide fiber, vitamins, and minerals.

Olive Oil:

Extra virgin olive oil is a good source of monounsaturated fats and contains antioxidants. Use it for cooking or as a dressing for salads.

Fatty Fish:

Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which are beneficial for heart health.


Almonds, walnuts, pistachios, and other nuts are rich in monounsaturated and polyunsaturated fats.


Chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, including omega-3 fatty acids.

Dark Chocolate:

Dark chocolate with a high cocoa content contains monounsaturated fats. Additionally, it provides antioxidants and may have mood-boosting properties.

Coconut and Coconut Oil:

Coconut and coconut oil contain saturated fats, but they are mainly in the form of medium-chain triglycerides (MCTs), which are considered beneficial.

Full-Fat Dairy:

Full-fat dairy products like whole milk, cheese, and yogurt provide healthy saturated fats along with essential nutrients like calcium and vitamin D.

Nut Butters:

Peanut butter, almond butter, and other nut butters are good sources of healthy fats.


Eggs, especially the yolk, contain healthy fats along with protein and various vitamins and minerals.

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