For years, people were told to avoid fat — but now we know better. Healthy fats are essential for glowing skin, balanced hormones, brain health, and even fat loss. The key is choosing the right kinds of fat.
Here are the best sources of healthy fats:
1. Avocados
Rich in monounsaturated fats, fiber, and potassium.
Add to toast, salads, smoothies — or just eat with sea salt.
2. Nuts (like almonds, walnuts, cashews)
A handful a day gives you healthy fats, protein, and crunch.
Tip: soak raw nuts for easier digestion.
3. Seeds (chia, flax, hemp, pumpkin)
Tiny but powerful. Great for omega-3s, fiber, and minerals.
Sprinkle on yogurt bowls, smoothies, or oatmeal.
4. Olive Oil
High in antioxidants and heart-healthy fats.
Use it for salad dressings or drizzle over roasted vegetables.
5. Coconut Products
Coconut oil and milk have saturated fat, but it’s plant-based and fine in moderation.
Great for baking, curries, and smoothies.
6. Nut Butters (peanut, almond, tahini)
Creamy, satisfying, and nutrient-rich.
Spread on rice cakes or blend into sauces and smoothies.
Why You Should Eat Healthy Fats
- Help absorb vitamins A, D, E, and K
- Support brain and hormone function
- Keep you full longer
- Add flavor and satisfaction to meals
Quick Tip
Don’t fear fat — avoiding it can lead to low energy, dry skin, and mood swings.
Healthy fats are not the enemy. They’re part of what makes real food truly nourishing.
Balanced fat = balanced body.
