Colby Anter - Jan 4, 2018

7 Healthy Fats You Should be Eating

Exotic fresh avocado on black slate with copy space-1-199487-edited.jpeg

If your weary of fat, that doesn't surprise me. Most people have been trained to choose low-fat foods over high-fat foods for decades now. It's been pinned as a dietary enemy without question. 

The truth is, our bodies need dietary fat to survive. The trick is choosing the right kind of fat - the "healthy fat". This type of fat is anti-inflammatory, speeds up metabolism, protects against heart disease, and is full of healthy nutrients. 

"Healthy fat” usually refers to monounsaturated and polyunsaturated fats. It's not hard getting these types of fat into your body, you just need to know where to look. To make it easy for you, we're compiled a list of 7 of our favorite foods that contain high levels of healthy fats that can easily incorporated into your daily meals...

7 Healthy Fats you should be Eating


Heart-healthy avocados are full of monounsaturated fat! They also contain high amounts of fiber, which helps you feel full. They are a great addition to salads, tacos, even pizza. Spread them on toast in the morning with a drizzle of olive oil and sprinkle of sea salt for a super breakfast! 


These nuts are awesome -  they're one of the few foods that gives our body alpha-linolenic acid (ALA), a type of omega-3 fat that protects your heart. They are the perfect snack, just a handful a day is enough to receive all the nutrients this super food possesses. 

Nut or Seed Butters

A tasty and sometimes easier way to get nutrients is from nuts and seeds. This dose of plant-based monounsaturated and polyunsaturated fat is a perfect compliment to your morning toast or smoothie, or an crisp apple.  My favorites? Almonds and cashew for nut butters, or sunflower for a seed butter. 

*It's important to check the ingredients in your butters, look for butters consisting of the seed or nut is your best bet - avoid anything with partially hydrogenated oils. 

Dark Chocolate

YES! Dark chocolate keeps you feeling fuller longer and helps you lose weight. Besides the healthy fats, dark chocolate comes packed with flavonoids (plant-based antioxidants), vitamins A, B, and E, calcium, iron, potassium, magnesium. I think that's reason enough to indulge without feeling guilty. 


Flaxseed is also high in alpha-linolenic acid (ALA), an essential fatty acid that is only obtained from the food you eat, as your body doesn't produce it. It is important to grind the flax seeds to fully receive the benefits. Grind up 2 tablespoons or so in a clean coffee grinder and sprinkle it over yogurt or granola. 

Olive Oil

Our favorite, for obvious reasons...This Mediterranean oil is rich in cancer-fighting polyphenols and heart-strengthening monounsaturated fats, including oleic acid. It helps fight inflammation, it's packed with antioxidants and vitamins, and tastes incredible. It's easy to incorporate olive oil into any meal - here are some recipes ideas. 


Salmon contains two kinds of omega-3 fats that can reduce inflammation, lower risk of skin cancer and heart disease. Not a salmon fan? Try trout or mackerel instead. 


Cheers to a heart-healthy start to the new year! What are you favorite ways to eat healthy fats?
Let us know in the comments below. 

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Written by Colby Anter