10 Healthy Foods With Fat You Need Include Immediately

Healthy foods with fat are important to include to your diet plans. These fats are play crucial role in weight management purpose, heart health, energy and overall health.

Fats normally get from our daily foods but that are in few quantities. Mainly western countries diets fill with more fats than other countries diets.

What Are Healthy Fats?

Healthy fats are commonly two types that are polyunsaturated fats and monounsaturated fats.

These are also called omega 3 and omega 6 fatty acids.

Remember: Excess consumption of omega 3 omega 6 fatty acids increases the risk of developing many diseases such as cardiovascular diseases, inflammatory and auto autoimmune diseases.

According to studies this information is important to remember.

These healthful fats are mainly used for boosting energy levels.

Healthful fats are good for our health because they are help to improve good cholesterol and lower bad cholesterol levels.

Not only that but also they promote weight loss for people who are following keto diet, low carb diet and more weight loss diets.

And remember that if you want to manage your weight then you just keep track on fat consumtion as well as calories. Omega 3 fats are actually help lower inflammation, lower triglycerides and reduce the risk of arrthymias.

You can get healthy fats from plant-based foods and nuts such as avocado, almond butter, sunflower oil seasame seed oil, tuna fish.

Additionally, canola oil, eggs, olive oil, milk, potatoes and more.

In our healthy foods, almonds are high source of healthy fats despite their high calories.

Super Healthy Foods Fat List

Healthy fat foods

1.Almond Butter

Amount Per 100 grams

Polyunsaturated fat-14 g Monounsaturated fat– 32 g

Almond butter prepared from grinding from fresh almonds.

100 grams of almond butter contain 14 grams of polyunsaturated fat, 32 grams of monounsaturated fat but it is high in calories. You must remember that you want to lose weight (or) manage your weight purpose.

In addition, butter contain good amount of potassium, protein 21g.

And good news is it contain zero cholesterol along with good quality nutrition and mineral values.

That’s why this healthy fat food provides numerous health benefits like muscle building, appetite control, heart health. And we get lot of other benefits from this healthy food despite of their. amount of calories.


Amount Per 100 grams

Polyunsaturated fat – 1.8 g
Monounsaturated fat – 10 g

Avocado is a delicious food and it is flexible food for any weight loss diet plans.

It is fully loaded with healthy fats like monuunsaturated fats, saturated fats along with low in calories.

Additionlly, they provide good quality of fiber, potassium and good news is it contain zero cholesterol.

So many people likely to include this food to their diet to fulfill all nutrition.

3.Tuna Fish

Polyunsaturated fats
Monounsaturated fats

Tuna fish is highly recommended for people who want to eat healthy foods with good fat.

But it is little high in cholesterol. In addition it provides lot more benefits like improve health, weight loss friendly, improve system, bone strengthening and gives good energy levels.

Most of the keto dieters likely to include into their diet plan.

4.Seasame Seeds

Amount Per 100 grams

Polyunsaturated fat – 22 g
Monounsaturated fat – 19 g

Seasame seeds are normally consumed in the form of oil to flavouring our recipes.

Not only that but also it is a rich source of potassium, dietary fiber and protein along with good quality minerals.

And it is very helpful for people who follow ketogenic diet, low carb diet and weigh loss friendly diets.

Because with their plenty of fiber and protein makes this food friendly for people who is struggle with constipation and cravings.

5.Olive oil

Amount Per 100 grams

Polyunsaturated fat – 11 g
Monounsaturated fat – 73 g

Olive oil is a good source of healthful fats and use in cooking recipes, salad dressings.

Remember that olive oil contain high amount of calories. The best thing is it contains zero cholesterol.

Not only that but also it provides lot of health benefits such as improve heart health, anti-inflammatory properties, prevent diseases with their good quantity of antioxidant properties.

And it is use in keto related recipes, low carb recipes as well as weight loss friendly recipes.

6.White Eggs

Amount Per 100 grams

Polyunsaturated fat 1.4 g
Mona unsaturated fat 4.1 g

Eggs are always good for our health and gives good fats as well.

This healthy food low in calories and great source of protein.

The white egg is always weight loss-friendly and provides numerous health benefits like balance blood pressure, improve muscle strength and provides all crucial vitamins.


Amount Per 100 grams

Maulana unsaturated fat 0.3 g

Milk is always good for our health and provides all nutritional values.

It improves bone health, strong muscles, maintain blood pressure and overall health benefits.

8.Sunflower Seeds Oil

Amount Per 100 grams

Monounsaturated fat 46 g
Polyunsaturated fat 36 g

Sunflower seed oil made from sunflower seeds by pressing the seeds.

It is used in cooking recipes to get flavouring along with delicious taste.

Its vitamins work as antioxidants as well as promoting skin health.

These healthy fats promotes heart health and prevent stroke.

In addition, it gives higher energy, improve digestive system and increase immune system.

And this healthy foods with fats that’s why it is useful in keto diet, low carb diet, some other weight-loss diets. Because most of the dieters use good fat-related diet plans.

9.Coconut Oil

Amount Per 100 grams

Monounsaturated fat 6 g
Polyunsaturated fat 1.8 g

Coconut oil is made from fresh coconut palm and it is used for cooking recipes.

It is rich source of energy and provides numerous health benefits like increase good cholesterol levels, blood sugar level and controls blood pressure levels.

Due to these healthy fats, it is acceptable for people who are following a fat-related weight loss diet.

This is the best food in healthy foods with fat. So, you just try to include your weight management purpose (or) weight loss diet and other health benefits.

10.Macadamia nuts

Amount per 100 grams

Polyunsaturated fat 1.5 g
Monounsaturated fat 59 g

Makadamia nuts are great source of monounsaturated fat which is good for our heart health.

Additional this food contain good protein that helps you feel satisfied for long time.

And it is a best for suppress appetite that may lead to low calorie intake through out of the day.

This process help you to lose weight , burning fat who are following keto diet.


All of the above healthy foods with fat provides some significant health benefits to you.

But you must remember that, if you have any health issues please consult your doctor to take blood tests after that what you can include in your diet plan.

Doctor suggestion is always promoted our psychological strength along with which healthy foods with fat are good for your diet.

Trans fats are always worst type of dietary fat. Eating trans fats foods may increases the bad cholesterol in your bloodstream that may be linked to heart diseases strokes and many other diseases.

If you follow any diet that is related to fat foods. So you need to keep track on your bad cholesterol levels when you get any symptoms related to heart diseases.

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