16 'Healthy Fats' You Should Be Eating More Of (And Why)

For years, fats were treated like the enemy—blamed for everything from clogged arteries to expanding waistlines. But science has flipped the script. We now know that the right fats don’t just belong in your diet—they’re essential to it. From fueling your brain to fighting inflammation, healthy fats play a powerful role in keeping your body strong, satisfied, and thriving. The key is knowing which ones to embrace and why they matter. That’s why we’ve expanded our guide to 16 Healthy Fats You Should Be Eating More Of—each backed by real benefits, not outdated fear. Whether you’re building a smarter plate, improving your heart health, or simply rethinking what “healthy” really looks like, this list is your evidence-based, flavor-forward guide. Let’s clear the confusion and get to the good stuff—because fat isn’t the problem. Ignoring it is.

1. Avocados: The Creamy Powerhouse

Avocados have become synonymous with the modern healthy diet, and for good reason. These creamy fruits are rich in monounsaturated fats, particularly oleic acid, which has been linked to reduced inflammation and improved heart health. Unlike other fruits, avocados provide a substantial amount of healthy fats, making them a unique addition to any meal. Their versatility allows them to be incorporated into a variety of dishes, from salads to smoothies, providing a creamy texture and a wealth of nutrients. In addition to their fat content, avocados are packed with vitamins and minerals, including potassium, vitamin K, and folate. Potassium is essential for maintaining healthy blood pressure levels, while vitamin K plays a critical role in bone health and blood clotting. The high fiber content of avocados also contributes to digestive health and can aid in weight management by promoting a feeling of fullness. This combination of nutrients makes avocados an excellent choice for those looking to boost their nutrient intake while enjoying the benefits of healthy fats. Moreover, avocados contain antioxidants such as lutein and zeaxanthin, which are vital for eye health. These compounds help protect the eyes from harmful light waves and may reduce the risk of age-related eye diseases. By including avocados in your diet, you not only enjoy their delicious taste but also support your overall health. Whether spread on toast, blended into a smoothie, or sliced into a salad, avocados offer a simple and delicious way to embrace the power of healthy fats.

2. Olive Oil: Liquid Gold for Your Health

Olive oil, often referred to as "liquid gold," has been a staple of Mediterranean diets for centuries. Its reputation as a health-promoting fat is well-deserved, largely due to its high content of monounsaturated fats and polyphenols. The primary fat found in olive oil is oleic acid, which has been shown to reduce inflammation and may have beneficial effects on genes linked to cancer. Regular consumption of olive oil has been associated with a reduced risk of cardiovascular diseases, making it a heart-healthy choice. The benefits of olive oil extend beyond its fat content. It is rich in antioxidants, which help combat oxidative stress and reduce inflammation in the body. These antioxidants, including vitamin E and various phenolic compounds, play a crucial role in protecting the body from chronic diseases. Studies have shown that diets rich in olive oil can improve markers of heart health, such as lowering LDL cholesterol levels and increasing HDL cholesterol levels. Incorporating olive oil into your diet is simple and versatile. It can be used as a base for salad dressings, drizzled over vegetables, or used for cooking at moderate temperatures. The key to maximizing the health benefits of olive oil is to choose extra virgin varieties, which are less processed and retain more of the beneficial nutrients. By making olive oil a regular part of your diet, you can enjoy its flavorful taste while reaping the numerous health benefits it offers.