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10 foods rich in healthy fats


Discover the 10 foods rich in healthy fats.

Not all foods rich in fats are harmful to health, some foods contain good fats that are also necessary for the proper functioning of the body. 

A diet rich in healthy fats or also known as unsaturated fats, whether of vegetable or animal origin, can promote cardiovascular health, unlike saturated fats that can clog veins and arteries causing various health conditions. 

In the following article, you will be able to know 10 foods rich in healthy fats of animal and vegetable origin, which are good for the body.


What are healthy fats?

Unsaturated fats, or healthy fats, are those types of fats that remain liquid at room temperature. 

You should know: Unlike partially hydrogenated fats or foods, also known as trans fats, which remain solid at room temperature and are harmful to health in excess. 

For its part, foods high in healthy fats, in addition to providing essential fatty acids for the maintenance of energy in the body, help the body to regulate blood pressure levels. 

They also benefit the heart, help maintain a correct weight, and most importantly, they are found naturally in unprocessed foods.


Where are the healthy fats found?

Maintaining a good diet will notably favor the health of your body, especially the levels of cholesterol, triglycerides, and blood sugar, which are important elements for cardiovascular health. 

To highlight, you must consume the correct type of fat, that is, one that will provide benefits to your diet and reduce the risk of heart disease, among other conditions. 

Here is a list of foods rich in unsaturated fats, including vegetable oils and other foods that will provide the necessary energy to your body.

1. Extra virgin olive oil

Extra virgin olive oil is considered a type of good fat known worldwide for being used as an ingredient in the Mediterranean diet.


Among vegetable oils, extra virgin olive oil is rich in monounsaturated fats, in addition to containing: Vitamin K, vitamin E, oleic acid, and multiple antioxidants.

Note: All the monounsaturated fats present in extra virgin olive oil resist high temperatures, making it a perfect option for cooking.

Likewise, this type of fat will provide the following benefits to your diet:

Reduces the risk of heart disease.


Lowers blood pressure.

Avoid the formation of blood clots.

Limits the oxidation of LDL cholesterol particles.

Reduces joint pain and inflammation caused by rheumatoid arthritis.


It prevents some types of cancer and infections.

2. Nuts

Nuts are known to be a food rich in monounsaturated and polyunsaturated fats. In the case of almonds and walnuts, the percentage of healthy fat is even higher than for other nuts.

Know: Nuts s on high in fiber and vegetable protein and magnesium, and vitamin E.

Likewise, these small but nutritious foods, in addition to containing fat, provide your diet with natural oils and the following benefits:


They lower the risk of heart disease.

They regulate blood sugar.

They help control weight by reducing appetite.

3. Avocados

Avocado is a high-fat fruit, containing mostly healthy fats and not carbohydrates.


In this sense, avocado contains 77% fat per calorie, of which oleic acid is the most abundant fat. It also contains: Vitamin K, vitamin C, potassium, and vitamin B5, is also considered a great source of fiber that provides the following health benefits:

Regulates cholesterol and triglyceride levels.

Increases HDL cholesterol levels.

Relieves discomfort caused by arthritis.


Reduces the risk of eye diseases such as cataracts.

4. Coconut oil

Coconut and coconut oil are elements that contain 90% saturated fat. However, its saturated fatty acids are different from most other fats.

Important: These are medium-chain triglycerides, which are metabolized differently, that is, they pass from the digestive tract directly to the liver, where they can be used as a source of energy or are transformed into ketone bodies.

However, the consumption of saturated fat must be regulated if you want to maintain a balanced weight. Although, this oil is considered one of the healthiest you can eat, which in turn gives you the following benefits:


Lowers blood cholesterol.

Avoid infections caused by fungi, bacteria, or viruses.

Contributes to weight loss

Reduces epileptic seizures. 


Improves the health of the skin, complexion, and hair.

Note: When purchasing coconut oil, it is advisable to carefully view the labels to verify that it has been extracted naturally.

5. Chia seeds


Chia seeds have 80% fat (by calories), especially the polyunsaturated type.

Note: Most of these facts correspond to an omega 3 fatty acid called ALA (alpha-linolenic acid).


On the other hand, these seeds concentrate a significant amount of nutrients with multiple health benefits such as magnesium, manganese, phosphorus, fiber, B vitamins, and proteins that contribute to:

Satisfy your appetite and control your weight.

Limit the action of free radicals.

Regulate intestinal functions due to its fiber content. 


Reduce the risk of heart disorders.

Increase physical endurance.

6. Fatty fish

Fatty fish contains 40% fat (by calories) and is highly rich in omega 3 fatty acids, as well as high-quality protein and all kinds of essential nutrients.

Highlights: Some examples of fatty fish are: salmon, mackerel, trout, sardines, and herring.


Likewise, the consumption of fatty fish will help you to be satisfied more easily and avoid saturated fats or trans fats that do not provide benefits for your health, unlike the fatty acids present in fatty fish that contribute to:

Protect against macular degeneration. 

Decrease from developing type 1 diabetes.

Prevent symptoms of depression.


You should know: For those people who cannot eat fish for some reason, fish oil supplements are an excellent option to meet the needs of omega 3 fatty acids and vitamin D.

7. Whole natural yogurt

Whole plain (not low-fat) yogurt contains the same important nutrients as other high-fat dairy products.

In turn, it is 47% fat (by calories) and full of probiotic bacteria, essential for regulating intestinal flora.

Likewise, this food is rich in protein, becoming an ideal substitute for saturated fats, so it can be used as a nutritious snack, which will also provide you with the following benefits: 


Improves digestive health thanks to its probiotics.

Reduces the risk of heart disease. 

Avoid obesity by helping to maintain an adequate body weight

Tip: We recommend that you always read the label of the products you buy. Most yogurts found in supermarkets are low in fat, yet they are packed with added sugars.


8. Eggs

Despite being high in cholesterol and fat, eggs are low in saturated fat. Likewise, a large egg contains 212 mg of cholesterol and 62% fat (by calories).

In this sense, the egg is healthy food and full of nutrients, antioxidants, vitamins, and minerals, highlighting mainly in its content of choline (brain nutrient) and high-quality proteins that favor the body thanks to the fact that: 

Increase satiety.

Promotes eye health.


Nourishes the body completely. 

9. Cheese

Cheese contains 72% fat (by calories), although it is known to be a food rich in saturated fat, it is an excellent source of calcium, vitamin A, B2, B12, phosphorus, selenium, and zinc, among other nutrients.

Similarly, cheese contains protein and has become the ideal ally to complete a good meal that also provides health benefits, such as: 

Strengthens bones preventing osteoporosis.


Regulates blood sugar reducing the risk of developing type 2 diabetes.

It is suitable for lactose intolerant since its content is low. 

10. Dark chocolate

Dark chocolate is one of the best sources of antioxidants you can consume. It contains 65% fat (by calories) and is particularly rich in minerals such as manganese, copper, iron, and magnesium.

Despite being one of the ingredients most used to make foods rich in trans fats, when you consume 75% pure dark chocolate, you can obtain the following benefits:


Controls blood pressure and improves blood circulation.

Increase HDL cholesterol (good cholesterol).

Enhances cognitive functions. 

It favors the health of the skin, limiting the action of the sun’s rays on it.


Key Findings

Healthy fats are those that can be obtained from food and that are essential for the body to have the energy it needs. 

Eating healthy fats helps the body stay healthy and prevents heart disease. 

Foods like: extra virgin olive oil, coconut oil, and avocado are excellent sources of healthy fats.

To replace trans fats, you can consume eggs, dark chocolate, natural yogurt, high-fat fish such as salmon, or dried fruits such as walnuts and almonds.


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