What Should You Eat for Healthy Fats?

What Should You Eat for Healthy Fats?

What Should You Eat for Healthy Fats?

Fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids. These are "good" fats that help keep your heart healthy; keep your brain sharp, especially when you get older. Eating two servings of fatty fish a week is suggested by The American Heart Association. A serving is 3 ounces which is about the size of a deck of cards. Try it in a variety of ways - baked, grilled, or poached.


Little pumpkin seeds, sunflower seeds, and sesame seeds have "good" fats that can lower cholesterol. In general, fats that come from animal products are less healthy than those from plants. Fatty cuts of meat, full-fat dairy products, and some packaged foods that contain "Bad" fats. Be sure to check food labels to see how much fat, and what type, you're getting. Limit saturated fats and avoid trans fats.


All nuts are good for your heart. Walnuts, especially, deliver heart-healthy fats, however one should consume it moderately. Just because the fats are healthy doesn't mean you can eat as much as you want. A serving is 1 ounce. That's about 14 walnut halves, 23 almonds, 28 peanuts, 18 cashews, and 19 pecan halves.

Olive Oil

Try olive oil when you're cooking or dressing your salad. It's high in good fat. Be mindful, though: It's always smart to watch how much fat you eat, regardless of the type of fats you consume. Cook with less oil than a recipe calls for. You may also use an olive oil spray. 


Eggs are a great source of inexpensive protein. A large, hard-boiled egg has 5.3 grams of fat, most from healthy fats. Some eggs are also enriched with extra omega-3s. It will state so on the carton. 

Ground Flaxseed

As part of a healthy diet, good-for-you fats can help make your skin look great -- plumper and younger. Plus, they add fiber and can help ease inflammation. Get good fats by sprinkling a teaspoon of ground flaxseed on your salad or your cereal, or use it when you're baking.


Adding beans to your diet can be good for you mentally and physically. Beans have omega 3s, which may help with mood. 

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