7 Healthy Fats You Can Feel Good About Eating

In this video, learn the best sources of heart-healthy fats to add to your diet.

Written by Lauren Smith, MA | Reviewed by Alexandra Schwarz, MD

Updated on September 30, 2023

---

Nutrition gurus now know that not all fats are created equal. Good fats — monounsaturated and polyunsaturated fats — can help lower your cholesterol levels, as well as your risk of heart disease and stroke, according to the American Diabetes Association.  (Learn more about the difference between saturated and unsaturated fats.)

But that’s not all. Good fats can also provide energy and help you absorb vitamins and minerals from other foods. Omega-3 fatty acids, a type of unsaturated fat, support brain development and function. (Here are the best sources of omega-3s to eat more of.) If you want to include healthy fats in your diet but don’t know exactly where to start, try these seven foods.

References

American Diabetes Association. (n.d.). Fats.

Chang CY, et al. (2009). Essential fatty acids and human brain. Acta Neurol Taiwan.

View All References (3)

expand_more

Environmental Protection Agency. (2023). EPA-FDA advice about eating fish and shellfish.

Gordon, B. (2021). Choose healthy fats. Academy of Nutrition and Dietetics.

Harvard Health Publishing. (2022). The truth about fats: The good, the bad, and the in-between.

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.

Promotional Disclosureinfo_outlined

SPECIAL OFFER

Discover a simple way to manage diabetes

Patients can use GoodRx to save up to 40% on OneTouch Ultra Strips.

Save now