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Foods high in good fats

by Alivia Nyhan
Published: Last Updated on

Although we are tired of hearing that to have a healthy life, we must eat a diet low in fat, the truth is that in that term of “fats,” we only include those that are saturated or trans but, at no time, do we refer to another type of fats considered healthy and which are essential for the proper functioning of our body, placing them on the same plane as carbohydrates and proteins.

For this reason, it is essential to learn to differentiate saturated from unsaturated fats to include the latter in our diet and be able to enjoy, now, a healthy diet with the vital nutrients that we need. In this FastlyHealarticle, we will give you a list of foods rich in good fats, but also we will discover which are the bad ones so that you can avoid them during your daily life.

Good fats

Our body needs fat as it is an essential nutrient for our body’s proper functioning and natural processes. Of course, among the fats that are currently there are healthy ones (that is, unsaturated fats ) and bad ones ( saturated and trans ); Knowing this difference is essential to establish the crucial nutritional guidelines that your body needs to be within healthy limits.

Within the food pyramid, fats occupy an essential part of it, and that is that, daily, we must include good fats in our diet to function correctly. But how do good fats benefit us? We will discover it below:

  • They intervene in the body’s processes helping to correctly process vitamins such as A, D, E, and K.
  • They provide fatty acids that we need to promote healthy growth, so it is highly recommended that they form part of the diets of growing children.
  • Healthy fats are part of the membranes of hormones and nervous tissues, so they are essential to balance our hormonal system and nerves.
  • They are an essential contribution of energy that will help us feel full of vitality to be able to spend the day.
  • They improve cardiovascular function, being ideal for preventing heart disease.
  • Stabilizes cholesterol levels in the blood, eliminating the presence of cholesterol known as “bad.”

If we look at the food pyramid, we will see that in the penultimate place are healthy fats, and this is because we do not need large daily amounts of this nutrient to function, but a small percentage can be within the recommended limits.

Within unsaturated fats, we find two very well differentiated types :

  • The monounsaturated fats
  • The polyunsaturated fats: in turn, are divided into different groups such as Omega-3 and Omega-6 fatty acids

In addition, within Omega-6, we find linoleic acid, a type of essential fatty acid that our body does not produce naturally. Therefore, we must include it in our body through foods such as vegetable oils and kinds of margarine, etc.

Bad fats

But saturated and transgenic fats should be avoided as much as possible because they are harmful to our health and, therefore, they have been baptized with the name ” bad fats. ” Taking an excess of these products can lead to health conditions, such as increasing blood cholesterol levels, affecting blood pressure, increased risk of heart disease, etc. In addition, they are not metabolized in our body and, therefore, they remain stored in the body as saturated fats, increasing the chances of being overweight or obese.

Saturated fats

They are found mainly in foods of animal origin and can be avoided by opting for healthier products that reduce the amount of fat. Thus, among the foods with saturated fats, the following stand out:

  • Butter
  • Sausages
  • Fatty meats such as bacon, lamb, beef, etc.
  • Fatty cheeses
  • Whole milk
  • Yogurts
  • Born

Trans fats

They are the most harmful to our health since they increase lousy cholesterol, but, in addition, they reduce the good cholesterol (HDL), so we put our bodies at risk. Unlike the previous ones, this type of product can be detected because man processes them, that is, all those foods prepared or artificially processed, such as the following:

  • Chips
  • Ready meals
  • Processed meats (hamburgers, sausages, meatballs, cold cuts, etc.)
  • Pastries and cakes (cakes, cookies, sweets, pastries, etc.)
  • Fast food
  • Snacks salados

Animal proteins with unsaturated fats

Now that we know the different types of fat that exist, we will discover the foods with good fats that DO need to be part of your diet to be in good health. First of all, we will talk to you about the proteins of animal origin that are good for us. First of all, we want to tell you that, nowadays, it is widespread to find meat and fish in supermarkets with the rise of the food industry. Bad fats are added to endure the products over time and enhance their flavor. For this reason, if you want to eat healthily, you should choose to buy organic meats and eggs as far as you can.

That said, among the best options that exist, the following stand out:

  • Salmon: it is the fattiest fish out there and provides a large amount of Omega3 fatty acids
  • Sardines
  • Trout
  • Mackerel
  • Seafood
  • Egg yolk
  • Chicken
  • Turkey
  • Rabbit
  • Skim milk (0% yogurt, skim cheese, skim milk, etc.)

Thus, oily fish and lean meats can be part of your diet daily and in controlled portions to provide your body with the nutrients it needs. The yolk of the egg is also ideal for this, and skim dairy products that contain good fats and provide us with optimal vitamins and minerals.

Nuts, seeds, and oils

Another of the foods rich in healthy fats are nuts, seeds, and oils because, in addition to fats, they provide nutrients such as minerals and vitamins that help in our proper development and functioning. Among all the options below at FastlyHealwe, discover the best ones for you to include in your eating routine:

  • Walnuts
  • Pistachios
  • Anacortes
  • Almonds
  • Sunflower seeds
  • Sesame
  • Virgin olive oil (consumed raw because, when heated, fats turn bad)
  • Olives

As we have just pointed out, olive oil should be part of your menu but always natural, that is, we do not have to use it for cooking dishes or, much less, to fry because healthy fats become bad and, therefore, Therefore, they are harmful to our health. In this article, you will see how to cook without oil with good alternatives to achieve this, such as replacing it with lemon, cooking in the oven, boiling, etc.

Fruits with healthy fats

Although we always think that fruits are the best ingredients to lose weight, the truth is that there are some that we must control because they are rich in healthy fats that, although they are suitable for the body, can prevent us from losing weight if we abuse them. While, for example, you can eat all the pineapple you want, you will have to be much more careful when it comes to other fruits, mainly avocado and coconut.


The fat of the coconut is one of the healthiest because it is not stored in our tissues, but the body metabolizes very quickly, so it becomes a good source of energy. But if you exceed its consumption, you will make the body not use that energy, and, in the end, the fat is stored as an energy reserve (saturated fat) to be used at another time that is required. At FastlyHealwe, discover the health benefits of coconut oil.


Avocado is a very healthy option to take into your diet regularly. It is rich in healthy fats, fiber, and minerals, making it a perfect ingredient for our recipes. But, as with coconut, we should not abuse this dish if we want to lose weight because its fat content is high.

This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any type of condition or discomfort.

If you want to read more articles similar to Foods rich in good fats, we recommend that you enter our Food category.

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