The words “fat” and “healthy” seem like opposites, but the terms go together nicely when you choose what you eat wisely.

Foods with healthy fats can benefit your heart and overall health. Incorporating foods with healthy fats into your diet is a breeze when you know what to include.

Current dietary guidelines recommend including unsaturated fats instead of saturated fats to help lower the risk of cardiovascular disease. If you're unsure where to begin, this overview of healthy fats can help guide your choices.

Why Healthy Fats Matter

Fats are essential for your body’s health. They help your body absorb fat-soluble vitamins (A, D, E, and K) and help regulate hormones.

They also support brain function. Choosing foods with healthy fats, such as avocados, seeds, and olive oil, can protect against heart disease and may reduce inflammation.

Unlike trans fats and excess saturated fats, researchers link unsaturated fats to long-term health benefits when eaten in moderation. Creating a balanced, healthy fats food list is a smart step toward maintaining overall wellness.

The difference between saturated and unsaturated fats

Not all fats are created equal. Understanding the difference between saturated and unsaturated fats can help you make smarter food choices and protect your heart health.

Here’s a clear comparison:

Saturated fats

  • Solid at room temperature
  • Raise low-density lipoprotein (LDL/“bad”) cholesterol levels
  • Linked to heart disease and inflammation
  • Found in red meat, butter, cheese, and coconut oil

Unsaturated fats

  • Liquid at room temperature
  • Help lower LDL and raise high-density lipoprotein (HDL/“good”) cholesterol
  • Associated with reduced heart disease risk
  • Found in nuts, seeds, fish, avocado, and olive oil

Swapping foods high in saturated fat for those rich in unsaturated fats can significantly improve your heart health. For example, replacing butter with olive oil or choosing salmon over a fatty cut of beef.

Aim for a balanced approach: Limit saturated fats and increase the amount of unsaturated fats you eat.

Foods That Contain Healthy Fats

Adding more unsaturated fats is a great place to start if you're trying to improve your diet. This easy-to-follow list of six healthy fats makes choosing better options at the grocery store simple. For long-term health benefits, try incorporating at least one of these foods into each meal.

1. Fish

When choosing your meal, opt for fish instead of red meat. Cold-water fish, such as salmon, mackerel, tuna, herring, and trout, are rich in omega-3 fatty acids. These fats reduce inflammation and support heart and brain health.

Try grilling, baking, or broiling fish twice a week as a healthier alternative to red meat. If you choose red meat, go for the leanest cuts and broil, roast, or bake it.

2. Nuts

Walnuts, almonds, peanuts, pecans, and hazelnuts offer a hearty dose of unsaturated fats and plant-based protein. According to the American Heart Association, they all have health benefits. But walnuts are a strong source of omega-3 fatty acids — a heart-healthy fat also found in fish.

Try adding unsalted nuts to your salad for lunch or peanuts to a stir-fry for dinner. You can also use nuts in yogurt, cereal, or smoothies .

3. Seeds

Sunflower seeds, ground flaxseed, and pumpkin seeds are all excellent, heart-healthy options to add to your diet. Eat them raw or roasted, toss them on a salad, smoothie bowl, or yogurt, or bake them into nutritious muffins for a crunchy boost. Remember to select unsalted seeds, to reduce overall sodium content.

4. Avocados

Most fruits have low levels of fat, but avocados break that mold. An avocado is mainly monounsaturated fat, a good source of fiber and antioxidants.

Avocados are easy to incorporate into your diet. Spread mashed avocado on toast or use it instead of sour cream on a baked potato. Avocados are also great for sandwiches, salads, burgers, pasta, dips, and tacos. (Can you say “guacamole”?)

5. Cooking oils

You can find a wide range of healthy cooking oils at the grocery store, including canola, corn, olive, peanut, soybean, and sunflower oil. When cooking, choose healthier oils instead of butter, shortening, lard, and margarine. Both coconut and palm oil contain higher amounts of saturated fats, so it's best to limit consumption of these oils.

6. Olives

Olives are another good-for-you fruit. They're high in oleic acid, a monounsaturated fat known to support healthy cholesterol levels. Enjoy them sliced into pasta, blended into hummus, or as part of a Mediterranean snack board. Just stay mindful of the sodium content in canned or jarred varieties.

Keep this healthy fats food list handy or take a photo on your phone for easy reference while shopping.

Quick Tips for Adding Healthy Fats to Your Meals

Follow these heart-healthy tips to lower your risk for heart disease:

  • Add chia or flaxseed to smoothies.
  • Choose trail mix (with no added sugar or salt) for a snack.
  • Cook with olive oil instead of butter.
  • Toss nuts or seeds into salads, oatmeal, or yogurt.
  • Use avocado as a spread on sandwiches.

How to Shop for Healthy Fat Foods

When you're at the grocery store, shopping for foods with healthy fats is simple if you know what to look for. Choose items labeled “unsaturated fats” or “heart-healthy oils” and aim for whole-food sources like nuts, seeds, and fatty fish.

Stick to the store's perimeter — that's where you'll find fresh produce, fish, and unprocessed foods. When buying packaged goods, check the nutrition label for trans fats (which should be zero) and compare saturated versus unsaturated fat content.

With some planning and preparation, you can begin to include more heart-healthy fats into your diet. You'll feel better and healthier, and your heart will also thank you.

You can also check food labels to find unsaturated fat content and talk to a registered dietitian if you’re managing a heart condition or cholesterol levels.

For more information on building a heart-healthy diet, contact the UPMC Heart and Vascular Institute.