COVID-19 Update: How to protect yourself. Click Here to Learn More.

Benefits of Healthy Fats


The word “fat” comes with a bad connotation. The idea of following a diet that’s loaded with fats sounds unappetizing and concerning for your overall well-being. However, there are numerous foods containing the healthy fats your body needs to thrive.

“Eating the right kinds of fats feeds both the body and brain, all while keeping us full longer, so we’re not as tempted to overeat or binge on sugary, crash-inducing snacks,” wrote Business Insider contributor Hilary Brueck.

Read on to learn about how beneficial the right kind of fats can be, plus the ones you should consider incorporating into your diet:

Benefits of Healthy Fats
By consuming fats, you’re giving your body a major source of energy through which to thrive. According to Harvard Health Publishing, fat is necessary for building cell membranes and helping your body absorb vitamins and minerals.

“Not all fats are created equal.”

But as you know, not all fats are created equal. Saturated and trans fats are the worst kind, as both increase the amount of bad cholesterol that enters the blood system. Bad fats also lead to inflammation, which can cause numerous debilitating diseases. All of the burgers, French fries, pizza and other greasy junk foods are loaded with these bad fats that can harm your body.

Incorporate These Healthy Fats Into Your Diet
On the other end of the spectrum, monounsaturated and polyunsaturated fats are considered “healthy” fats. These fats have the ability to help lower cholesterol levels, protect against heart disease and more. Consider adding the following healthy plant-based fats to your diet, as suggested by the Academy of Nutrition and Dietetics:

Nuts: Walnuts, almonds, cashews, macadamia, pecans and hazelnuts are excellent sources of healthy monounsaturated and polyunsaturated fats protein, fiber and various other essential vitamins. Nuts make a simple grab-and-go snack, or you can add them to salads or baked goods.

Nut butter: Likewise, nut butters are loaded with heart-healthy fat. Spread your favorite variety on organic whole grain bread or dip fresh fruit into it!

Oils: Coconut and olive oils are great alternatives for butter when cooking and baking.

Flaxseed: Another great omega-3 fat, ground flaxseed can be used in various ways. You can sprinkle it over oatmeal and whole grain cereal, bake it into muffins and breads or mix it into homemade dressings to pour over salad. Its versatility makes it an easy way to get your omega-3s!

Avocado: One of the most widely known healthy fats, avocado makes an ideal addition to any dish at breakfast, lunch or dinner. It’s also perfect as a stand alone snack! This powerhouse of a superfood isn’t only a monounsaturated fat – it’s also loaded with folate, potassium, fiber and vitamins E, C and B6. Don’t forget to cook the pulp and eat it as well- the avocado seed is loaded with essential vitamins too! Don’t let it go to waste!

Incorporating plant-based healthy fats into your diet is simple. For more inspiration in the kitchen, browse through our database of recipes and start living your healthiest life today.


  1. I truly enjoy avocados but am concerned about getting too much of a good thing. What do you consider a daily serving size of avocado?

    Thank you for your reply!

    • Melody Hord August 10, 2018

      Avocados can offer a great staple, as can nuts and seeds. I can eat at least one avocado a day and sometimes two. Many times, I have eaten this recipe, or a similar one for breakfast. “Avocado Lemon Pudding”.

  2. The article is a good reminder why the unhealthy fats are bad for our bodies. Bad fats lead to inflammation, which can cause numerous debilitating diseases.

    The healthy fats sure help food to taste good. I like adding avocado, peanut butter, almond butter, or coconut oil to a smoothie.

  3. carolyn b calhoun August 13, 2018

    Please give me some ideas on the preparing of the avocado seed!!

  4. Angela M Solomon September 17, 2018

    This is an intresting article and great ways to incorporate healthy fats into our diets.

  5. Sheila June 12, 2020

    Does. Omega3 help lower cholesterol ?

  6. Thanks for the information on healthy fats. Great suggestions on what to include in our diets.

  7. Annette Whitworth June 15, 2020

    This was some good information on the avocado. I have made Guacamole from using the avocado along with adding it onto my sandwitch which was very good. My daughter makes several dishes using the avocado too like Asian Avocado Salsa and she makes this pasta too Fresh Avocado Pasta and the other recipe she like making is Avocado Ranch Dip…..I would love trying this Banana-Avocado Muffins. Thanks again

  8. Thank you for reminding us of great ways to get the healthy fats in our diet on a regular basis. They are so important. I love avocados, and it doesn’t hurt that they are loaded with folate, potassium, fiber and vitamins E, C and B6.

Leave a Reply

Your email address will not be published. Required fields are marked *