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

13. Duck Fat: The Old-World Fat Making a Comeback

Duck fat might sound indulgent, but it’s one of the healthiest animal-based fats when used mindfully. Rich in monounsaturated fats and with a better omega-6 to omega-3 ratio than most commercial oils, duck fat is both heart-friendly and flavor-enhancing. Its high smoke point makes it ideal for roasting vegetables, sautéing, or crisping up potatoes without breaking down into harmful compounds. Duck fat also contains oleic acid—the same heart-protective fat found in olive oil—along with fat-soluble vitamins that aid in nutrient absorption. Long prized in French cuisine, it brings depth and a satisfying mouthfeel to dishes, making even simple meals feel gourmet. Unlike heavily processed oils, duck fat is minimally refined and often comes from pasture-raised birds. Use it sparingly but intentionally—because embracing ancestral fats, when done right, can be both delicious and deeply nourishing.

14. Macadamia Nuts: The Silky Fat Superstar

Macadamia nuts are one of the richest natural sources of monounsaturated fats—especially oleic and palmitoleic acids, which support heart health and may improve insulin sensitivity. These buttery, low-carb nuts are also high in flavonoids and tocotrienols (a form of vitamin E), both of which help protect cells from oxidative damage. Unlike other nuts, macadamias are low in omega-6 fats, helping to maintain a balanced fat profile that combats inflammation. Their delicate texture and mildly sweet taste make them a luxurious snack or topping for salads, granola, or yogurt. Though calorie-dense, their fats promote satiety and metabolic stability, making them surprisingly weight-friendly when portioned properly. If you’re looking for a nutrient-dense fat that feels indulgent without the downside, macadamias are a silky, satisfying go-to.