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

15. Extra Virgin Avocado Oil: The Overlooked Green Gold

Often overshadowed by olive oil, extra virgin avocado oil is an equally powerful source of heart-healthy monounsaturated fats—particularly oleic acid. It’s also packed with lutein, an antioxidant that supports eye health, and vitamin E, which fights cellular damage. Thanks to its high smoke point, avocado oil is perfect for high-heat cooking like roasting or pan-searing, unlike some oils that degrade at heat. Its mild, neutral flavor also makes it ideal for salad dressings or baking when you want the benefits of healthy fats without overpowering other ingredients. Cold-pressed varieties retain the most nutrients, offering a silky texture and nutrient punch that’s hard to match. If you love the idea of avocados but want an easier way to use them daily, this oil is your pantry’s best-kept secret.

16. Edamame: The Plant-Based Protein with Fat Benefits

Edamame—young soybeans—are often celebrated for their protein content, but they also provide a healthy dose of polyunsaturated fats, particularly omega-6 and omega-3 fatty acids in a balanced ratio. These fats support heart health and cognitive function while the isoflavones in soy may help regulate cholesterol and improve arterial flexibility. Edamame is also rich in fiber, folate, and vitamin K, making it a triple threat for metabolic and cardiovascular health. A handful of steamed edamame with sea salt is a protein-packed snack that also helps curb cravings thanks to its fat and fiber combo. They work well in salads, stir-fries, grain bowls, or as a standalone snack. For vegetarians or anyone looking to boost plant-based fat sources, edamame offers a flavorful, balanced option that delivers far more than just protein.