A Simple Guide to Choosing Healthy Fats

People have always been advised to avoid fats by nutritionists and doctors due to their effect on one’s health. This is especially the case if the goal is to lose weight.
However, over the past few years, things started to get clearer as some dietary fats were shown to have positive impacts on health. That’s not to mention that most people are taking better care of themselves and their health now more than ever.
That being said, some people still need a helping hand to figure out what to look for in the many different dietary options available, and this article is a good place to start.
Stick around to learn all about choosing healthy fats.

What Are Healthy Fats?

There are two types of healthy fats that are beneficial to any diet plan, namely Polyunsaturated fats, aka “PUFAs,” and Monounsaturated fats, aka “MUFAs.”
Both PUFAs and MUFAs have a positive effect on the body in general considering that they both decrease LDL cholesterol, which is considered to be the “bad cholesterol” in the body.
Decreasing LDL also decreases the risk of cardiovascular diseases. Several medical reports indicated that PUFAs also decrease sudden cardiac death significantly.
PUFAs also increase HDL cholesterol, which is considered to be the “good cholesterol” in the body, and MUFAs work on maintaining it.
Other benefits offered by healthy fats (PUFAs and MUFAs) include:
  • Stabilize and lower blood pressure.
  • Regulate heart rhythms.
  • Prevention of vascular diseases such as atherosclerosis.
  • Add hormone that helps break down fats in the body aiding in weight loss.
  • Fight inflammation.
  • Rich with Omega-3 fatty acids.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are nutrients that our human bodies need to maintain their overall health. Unfortunately, the body can’t produce them naturally and must get them from food.
There are three types of Omega-3 fatty acids: eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA), and docosahexaenoic acid (DHA).
These fatty acids help contribute to some of the benefits we get from PUFAs and MUFAs, such as the lowering of LDL cholesterol and combating inflammation.
Omega-3 fatty acids also have the added bonus of maintaining the required flow of lubrication in the eyes, along with maintaining normal brain functions and supporting the nervous system.

Where Do You Find Healthy Fats?

Now that you know what healthy fats (PUFAs and MUFAs) do, it’s time to tell you where you can find them and how you can incorporate them into your lifestyle.


  • Seeds and Nuts
Sunflower seeds, pumpkin seeds, sesame seeds, flaxseeds, and walnuts all have PUFAs and are a great addition to salads, offering a nice crunch to balance the dish. They’re also a great snack in front of the TV, replacing the popcorn.
  • Tofu
You can substitute the meat in some of your dishes with tofu or introduce it all together into your diet, providing your body with a good source of fibers and healthy fats.
Tofu is great to work with and it can be worked into all kinds of meals and cooked in so many different ways, leaving the creativity up to you.
  • Fish
Fatty fish like salmon, tuna, trout, sardines, and fish oils, in general, are rich in Polyunsaturated fats. They all make for tasty and healthy dishes, thanks to them being rich in so many nutrients.
Those nutrients include phosphorus and calcium as well as minerals like iron and potassium, so it’s highly recommended that they be added to daily meals rotation.
  • Soybean and Soy Milk
Filled with Omega-3 fatty acids and antioxidants, soybeans are a prominent supporter of the human body.
They help fight sleep disorders and improve blood circulation thanks to the iron and copper in them, among other nutrients.
Soymilk, on the other hand, helps support the bones and muscles within the body, and since it has good fatty acids, it also reduces the risk of Alzheimer’s disease and dementia.


  • Avocados
Avocados are packed with vitamins, fibers, and MUFAs, making them a perfect addition to any meal, salad, or sandwich.
You can just add it as a side or as a sort of condiment, taking advantage of its ability to go with anything.
  • Olives
Not only do olives work as savory, flavorful snacks, but they can also be incorporated into a lot of dishes.
Add them as toppings on pizzas, a sneaky burst of flavor in salads, or just as a complementary addition to any cheeseboard.
  • Oils
Olive and canola oils are two excellent oils that are rich in MUFAs and work well with different dishes.
Olive oil is especially versatile as it can be used as a salad dressing or for cooking food on low heat, and even in baking.
  • Nuts
Nuts are a good source of protein and fiber, and they make for great snacks. It’s recommended that you eat the unsalted versions, though.
They can also be added to a salad to provide a great source of crunch and flavor.
  • Nut Butter
Peanut butter is the biggest winner here when it comes to being rich in MUFAs. It’s excellent for maintaining weight in a healthy diet, it’s delicious, and it’s full of protein and fibers.
That being said, it also needs to be eaten in moderation due to it having a lot of calories.


In short, healthy fats (PUFAs and MUFAs) are an excellent addition to your diet and they won’t impact your health negatively as long as they’re consumed in moderation.
Healthy fats lower cholesterol, protect against heart disease, and make you feel full after eating your meal. They’re a substantial replacement for saturated fats, which if eaten regularly, will not only increase a person’s weight but will also put them at risk in the long run if unchecked.
Now that you know all about healthy fats and where they can be found, all there is to do now is incorporate them into your diet.