Creamy avocado. Crunchy walnuts. A glug of good olive oil. The healthy fats to eat are also some of the tastiest things on your plate, which is a rare win for nutrition.
Fat got a bad reputation for a few decades, and a lot of people still tiptoe around it. The truth is simpler: your body needs fat, and the kind you choose matters. Here are five plant-based sources worth keeping in your kitchen, what each one does for you, and easy ways to eat more of them. If you would rather skip the prep, you can also shop our smoothies, oats, and garden bowls, which have plenty of these built right in.
What Counts as a Healthy Fat?
Healthy fats are mostly monounsaturated and polyunsaturated fats. Monounsaturated fats show up in avocado, olives, and many nuts. Polyunsaturated fats include the omega-3s in walnuts and seeds. When you swap these in for saturated fats (think butter, fatty meats, and fried foods), that trade is linked to lower LDL ("bad") cholesterol and better heart health.
Good to know: Fat is calorie dense, so a little goes a long way. A small handful of nuts or a spoonful of olive oil is the sweet spot.
5 Healthy Fats to Eat
Avocado
Avocado is the poster child for a reason. It is packed with monounsaturated fat, plus fiber and potassium, and it turns a smoothie into something silky without adding dairy or sugar. It also helps your body absorb fat-soluble vitamins from the other veggies on your plate. Smash it, slice it, or blend it. Avocado is also technically a fruit, so it fits right in with our top 5 healthiest fruits.
Nuts: almonds, walnuts, and cashews
Nuts bring crunch, protein, and a solid dose of healthy fat in a form you can eat straight from your hand. Almonds are a good source of vitamin E. Walnuts stand out for their omega-3 fat (called ALA), which is rare in the nut aisle. Cashews add a creamy richness that makes curries and sauces feel indulgent.
Because nuts are filling, a small handful does the job. Toss them on oats, into a bowl, or blend them right in.
Olives and olive oil
Olive oil is the backbone of the Mediterranean way of eating, and it is one of the most studied healthy fats out there. It is rich in monounsaturated fat and antioxidants, and it makes everything from roasted veggies to salad dressing taste better. Whole olives count too, for a salty little hit of the same good fat.
Drizzle it on at the end for the most flavor, and save the fancy bottle for salads and dipping.
Seeds: chia, flax, and hemp
Tiny seeds, big payoff. Chia and flax are two of the best plant sources of omega-3 fat (ALA), along with fiber that keeps you full. Hemp seeds add a soft, nutty bite and a bit of protein. One tip: flax needs to be ground for your body to actually use it, and chia works fine whole. We break down the difference in our chia vs. flax guide.
Coconut (in moderation)
Coconut is delicious and gives dishes a tropical, creamy richness. It also has more saturated fat than the other foods on this list, so think of it as a flavor booster rather than your main fat. Enjoy it in coconut milk, shreds, or a curry, and lean on avocado, nuts, seeds, and olive oil for everyday cooking.
Bonus tip: Pair healthy fats with your veggies. Vitamins A, D, E, and K need fat to be absorbed, so a salad with olive oil or a green smoothie with avocado gets you more from every bite. Curious how food choices affect your numbers? Our doctor's guide to foods that lower cholesterol goes deeper.
Healthy eating does not require fat-phobia or a food scale. Keep a few of these in rotation, add them to meals you already love, and let the flavor do the convincing. If you would rather skip the prep, we have already done the blending, chopping, and portioning for you.
Frequently Asked Questions
What are the healthiest fats to eat every day?
Aim for unsaturated fats from whole foods: avocado, nuts, seeds, and olive oil are the easiest everyday picks. Fatty fish like salmon is another great source if you eat it. Most people do well by making these their main fats and going lighter on butter, fried foods, and processed snacks.
Are healthy fats good for weight loss?
They can help, mainly because fat and fiber keep you fuller for longer, which can cut down on snacking. Fat is also calorie dense, so portion size matters. A small handful of nuts or half an avocado is plenty. No single food causes weight loss, so think of healthy fats as one part of a balanced plate.
Is coconut oil a healthy fat?
It is a debated one. Coconut oil is high in saturated fat, and many heart health groups suggest using it sparingly. Olive oil, avocado oil, and nuts are better everyday choices. Enjoying coconut milk or shredded coconut in a recipe now and then is perfectly fine.
Healthy Fats, Already in the Pouch
Frozen Garden smoothies, overnight oats, and garden bowls are made with whole fruits, vegetables, nuts, and seeds. Pick your flavors and we will ship them to your door.
