Healthy Fats Made Easy

Fat has gotten a bad reputation over the years, but it is an essential part of a healthy, balanced diet. Fat provides energy, supports hormone function and helps the body absorb fat-soluble vitamins such as A, D, and E. Including healthy fats in meals can also promote satiety – the feeling of fullness and satisfaction after eating – which may help with appetite control and overall wellness.

Not all fats offer the same health benefits. Fats such as trans fats and excess saturated fat are associated with increased risk of heart disease, diabetes and stroke when consumed regularly.  These fats are commonly found in fried foods, baked goods, butter and high fat dairy products. For optimal health, these fats should be limited.

Healthy fats include monounsaturated and polyunsaturated fats. These fats promote brain health, help maintain healthy cholesterol levels, promote heart health and reduce inflammation – factors that can lower the risk of chronic disease.

Aim to add healthy fats to your meals rather than focusing on restriction, and try pairing them with fiber-rich foods like vegetables, whole grains, and fruit to create more balanced, satisfying options. Keep in mind that portion size matters – healthy fats are nutrient-dense, so a little goes a long way. Keep reading for healthy fats to add to your grocery list.

Avocado

Use this fruit on toast, in salads, as a sandwich spread or mash into guacamole. One serving is approximately 1/3 of an avocado.

Fish

Cold water fish contain heart healthy omega 3 fats, sources include salmon, mackerel, herring, sardines and anchovies. One serving is equivalent to 3-4 ounces cooked, or about the size of a checkbook register.

Nuts

Walnuts, pecans, almonds, and cashews provide healthy fats along with fiber and protein. Sprinkle nuts over Greek yogurt, on top of a bowl of oatmeal, add to salads or eat them as a snack. One serving is equivalent to one ounce or approximately 1/4 cup.

Olive oil

Use for cooking, roasting or homemade salad dressings as a replacement for butter or shortening. One serving is equivalent to 1 teaspoon

Ground Flax seed

Mix into smoothies, protein drinks or sprinkle on oatmeal or top a yogurt parfait. One serving is equivalent to 1 tablespoon

Avocado Toast with Protein

Spread mashed avocado on whole‑grain toast and top with a poached or scrambled egg, cottage cheese, or smoked salmon. Add sliced tomatoes or leafy greens for extra fiber.

Salmon Power Bowl

Serve roasted or grilled salmon over a base of quinoa or brown rice. Add roasted vegetables, leafy greens, and drizzle with olive oil and lemon for a balanced, heart‑healthy meal.

Greek Yogurt Parfait

Layer plain Greek yogurt with berries, a sprinkle of nuts, and chia or ground flaxseed. This makes an easy breakfast or snack that includes protein, fiber, and healthy fats.

Oatmeal with Nuts and Seeds

Stir walnuts, almonds, chia seeds, or hemp seeds into oatmeal and top with fruit. This combination helps keep you full and energized throughout the morning.