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12 Healthy Fats, Including High-Fat Foods, vs. Unhealthy Fats

By Ethan Boldt

March 10, 2025

“Healthy" fats? For decades, people were told by the medical establishment that there was no such thing. Today, however, an increasing amount of evidence shows that healthy fats, including certain high-fat foods, do exist and should be a part of one’s diet.

Even saturated fats? In some cases, yes.

Remember the fat-free phase? That was directly caused by the insistence that all fat was bad for you. Turns out that ultra-processed foods, often with high amounts of sugar, were the true nutritional enemies.

Well, it turns out our bodies need healthy fats. For satiety and energy, but also to help promote healthy cholesterol levels and even to help shed extra weight.

Learn more about the reasons to get more healthy fats and high-fat foods into your diet, the different kinds of fat, what the healthiest fats are and what bad fats should be avoided.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

Types of fats

There are four main types of fat in our diets. They include:

• Monounsaturated fats: This fat contains monounsaturated fatty acids as well as vitamin E. It features one double bond in the fatty acid chain with the remainder single-bonded. Monounsaturated oils are usually liquid at room temperature but will turn solid when chilled. E.g. olive oil, avocados and almonds.

• Polyunsaturated fats (PUFA): A type of unsaturated fat, it’s found in both plant-based foods and animal sources. Its structure contains a polyunsaturated fatty acid, which features two or more double bonds. E.g. walnuts, flaxseeds and salmon.

• Saturated fats: It’s a fatty acid without any double bonds between the carbon molecules. These fats are usually solid at room temperature. E.g. coconut oil, butter and cheese.

• Trans fats: These are made when liquid oils are turned into solid fats. They’re a byproduct of industrial fat production and should be avoided at all costs, as they’re highly associated with heart disease, high cholesterol and obesity. E.g. shortening and margarine.

The first three fats are considered to be healthy within proper limitations. The U.S. Dietary Guidelines Advisory Committee for 2020–2025 recommends that Americans limit their total fat intake to 25–30 percent of their daily calories, and saturated fat to less than 10 percent.

They also recommend replacing saturated fats with unsaturated fats, like monounsaturated and polyunsaturated fats (aka healthy fats), to support heart health and healthy cholesterol levels.

Benefits of healthy fats

Many studies have been conducted on healthy fats and high-fat foods. Here are some of the benefits connected with their moderate consumption:

• Support heart health

• Boost energy levels

• Promote healthy cholesterol levels

• Balance healthy blood sugar levels (already in the normal range)

• Promote healthy inflammation levels

• Boost brain health, including outlook

• Promote satiety (feeling full)

• Support healthy weight management

• Improve nutrient absorption

• Support healthy skin

12 healthy fats

1. Avocado and avocado oil

Avocado is actually a fruit, not a vegetable, and it’s been celebrated as a superfood for some time now. In part, it’s because avocados are rich in monounsaturated fats and vitamin E.

Avocado oil comes from the flesh pulp around the pit, which makes it one of the few edible oils that’s not derived from seeds. It produces healthy fats, primarily monounsaturated fat that include oleic acid and essential fatty acids. This type of fat aids heart health.

Avocado oil is also a great cooking oil. It features a high smoke point (around 480 degrees Fahrenheit), so its structure stays together and nutrients are not lost at even high temperatures when cooking.

2. Olive oil

A staple of the Mediterranean diet, olive oil is high in healthy monounsaturated fatty acids and biologically active phenolic compounds, both of which are linked to supporting heart health, healthy cholesterol and triglyceride levels, plus already-healthy, normal blood sugar levels.

Be sure to pick only extra virgin varieties of the oil, which means no chemicals are involved when the oil is refined. Look for a seal from the International Olive Oil Council to ensure it’s the real thing.

Extra virgin olive oil isn’t recommended for cooking at high temperatures because of its low smoke point (around 200 degrees Fahrenheit), so instead use it for salad dressings or drizzling over breads or cooked foods.

3. Butter and ghee

While butter and ghee (clarified butter) are mostly saturated fat and shouldn’t take up too much of one’s dietary intake, they contain both omega-3 and omega-6 fats acids (essential fatty acids that are bodies don’t make on their own) as well as selenium, a powerful antioxidant.

Butter has a low burning temperature (250 degrees Fahrenheit), so it’s better used in baked goods or added to vegetables after being cooked. E.g. a baked potato or asparagus.

Ghee is simmered to bring out butter’s naturally nutty flavor. This helps give it a high smoke point so it can be used more easily in cooking. It’s also lactose- and casein-free, unlike butter.

4. Coconut oil

Coconut oil is high in medium-chain fatty acids (roughly 62 percent of coconut oil), which is easily digested by the body, not readily stored as fat and instead used as energy. These fatty acids also help support brain and memory health.

Coconut oil is also a good cooking oil as long as you stay below its smoke point of 350 degrees Fahrenheit. Extra virgin coconut oil is the best version, as it's less processed.

5. MCT oil

MCTs (medium-chain triglycerides) are the majority part of coconut oil and often sold as a supplement. Mostly saturated fat, its benefits are directly tied to healthy weight management as well as energy creation, plus they’re easily digested.

You can add to your morning coffee, such as a collagen coffee, to give you an extra energy boost. It’s also easy to use in smoothies and salad dressings, or by itself.

Because of its expense, it’s not recommended to use in cooking.

6. Higher fat fish

Fatty fish varieties like salmon, sardines, mackerel and anchovies are brimming with polyunsaturated fats, in particular heart-healthy omega-3 fatty acids. The preferred sources of omega-3s are DHA and EPA, the kinds found in salmon and sardines.

If fatty fish isn’t a regular part of your diet, you may want to consider supplementing with omega-3s or fish oil. Ancient Nutrition’s Omegas Whole Body supports cardiovascular health as well as healthy cognitive function and joints.

7. Nuts

Nuts are calorie-dense but loaded with healthy fats as well as reasonable levels of fiber and protein. Eating them in moderation can aid hearth health, and their omega 3 content can also boost brain health, including promoting a positive outlook.

Walnuts, almonds, pecans, pistachios and cashews are high in monounsaturated and polyunsaturated fatty acids. Meanwhile, hazelnuts, Brazil nuts and macadamia nuts are all rich in oleic acid.

8. Seeds

Like nuts, seeds also contain fiber and protein. They’re especially high in the omega-3 fatty acid ALA, an essential fatty acid (like DHA and EPA in fatty fish).

Flaxseeds, hemp seeds, sunflower seeds, pumpkin seeds and chia seeds are some of the best options. They’re all high in fiber and fat but low in carbs.

Most seed oils, however, should be avoided. Canola, corn, cottonseed, sunflower, soy, safflower, rice bran and grapeseed oils are also termed “vegetable oils.” They’re overly processed and very high in inflammatory omega-6 fatty acids.

9. Eggs

Eggs are considered one of the best high-protein foods, with a full amino acid profile. It also contains a fair amount of fat, of which about 40 percent is monounsaturated, 30 percent is saturated and 20 percent polyunsaturated.

One egg contains roughly 72 calories, 6 grams of protein and 5 grams of fat. Free-range eggs are considered healthier than the conventional variety, with less cholesterol and saturated fat and more vitamin A, omega-3s, vitamin E and beta-carotene.

In addition to supporting healthy cholesterol and triglyceride levels, eggs have been observed in clinical trials to control inflammation in the bloodstream, balance the ratio of high-density lipoproteins (HDLs) to low-density lipoproteins (LDLs) — all of which helps promote a healthy heart and cardiovascular system.

10. Beef

Beef, in particular grass-fed, organic beef, can be a valuable fat in your diet. Rich in both healthy fat and protein, it can help maintain lean muscle while promoting fullness. Overall, beef is considered one of the best muscle-building foods.

Choosing grass-fed beef over grain-fed is important because it contains significantly more omega-3 fatty acids and conjugated linoleic acid (CLA), which boosts overall health. Boasting high antioxidant levels, CLA supports already-healthy, normal blood sugar and cholesterol levels.

10. Full-fat dairy

If you’re able to tolerate dairy, full-fat dairy can be an excellent source of heart-healthy fats. Whole milk yogurt or Greek yogurt, for example, also contains beneficial bacteria to support your microbiome.

Certain cheeses can also be part of a nutritious, well-rounded diet. Search for varieties that are minimally processed and derived from grass-fed animals. Feta, goat, ricotta and cottage cheese are some of the best choices.

11. Dark chocolate

Dark chocolate is high in antioxidants and certain fats, most saturated. This saturated fat includes stearic, palmitic and oleic acids.

Stearic acid does not affect LDL cholesterol (the bad type), plus your liver converts it into oleic acid, a heart-healthy monounsaturated fat that’s also present in olive oil. Palmitic acid, however, can affect cholesterol levels.

The plant-based antioxidants in dark chocolate are called flavanols and help support healthy blood pressure levels and make the blood vessels more elastic — in turn, more blood flows to both the heart and brain.

It’s recommended to choose dark chocolate with at least 70 percent cacao. This minimizes the amount of sugar and means you’ll get plenty of antioxidants.

12. Tofu

A complete plant protein, tofu is also a great source of monounsaturated and polyunsaturated fats. Made from soybeans, tofu’s soy isoflavones help support healthy inflammation levels and heart health.

Fermented tofu is the best variety, for it contains probiotics and is easy to cook with.

Unhealthy fats to avoid

When "bad fats" are mentioned, typically trans fats, saturated fats and seed oils are nominated. However, while all should be limited, not all deserve this title.

1. Trans fats

These are made when liquid oils are turned into solid fats. They’re a byproduct of industrial fat production and should be avoided at all costs, as they’re highly associated with heart disease, high cholesterol and obesity. E.g. shortening and margarine.

“Trans fatty acids” show up in foods that contain partially hydrogenated vegetable oils. For example, margarine and vegetable shortening, fried foods (fish filets, French fries, doughnuts), certain processed snacks (cookies, crackers, microwave popcorn) and baked goods (pastries, cakes, pies, cookies) can contain trans fats.

They should be entirely avoided if possible or at least make up less than 1 percent of your daily calorie intake. The reason for this is because trans fats can spike LDL (bad) cholesterol while keeping (good) cholesterol levels down. This double whammy can cause unhealthy levels of inflammation, heart disease, high cholesterol and obesity.

It's important to examine the ingredients list to make sure no hydrogenated oils are included, for the nutrition label may say there are zero trans fats because the FDA allows food companies to round down to zero if the amount is less than 0.5 grams.

2. Saturated fats

Most saturated fats are animal fats and appear in fatty meats and some dairy products. High-fat cuts of beef, lamb, pork and poultry (dark meat) are high in saturated fat. Whole-fat versions of milk and yogurt along with butter, cheese, sour cream and ice cream also contain higher levels of saturated fat. Tropical oils like coconut and palm oil, along with cocoa butter, also are high in saturated fat.

As referenced above, the U.S. Dietary Guidelines Advisory Committee for 2020–2025 recommends that Americans limit their total fat intake to less than 10 percent for saturated fats. This mean you can eat saturated fats, but they need to be limited, in part because they may increase blood cholesterol levels and LDL (bad) cholesterol levels.

3. Seed oils

Seed oils are vegetable oils extracted from seeds. Because of their high smoke points and mild flavors, they're widely used in baking and processed foods. Depending on what you read, some experts claim they're heart healthy while others consider them an ingredient to avoid.

Seed oils are rich in omega-6 fatty acids, which can cause unhealthy levels of inflammation. Additionally, free radicals can form during high-heat processing when seed oils oxidize. Seed oils also undergo refining, bleaching and deodorizing, which can reduce nutritional value.

On the positive side, seed oils are high in unsaturated fats, which may help lower LDL (“bad”) cholesterol levels.

Overall, certain seed oils are particularly high in omega-6s and should be avoided or at least reduced. These include soybean oil, corn oil, cottonseed oil, canola oil and grapeseed oil.