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Healthy Eating: Fats

By Luisa Siniscalchi

Fat is an essential part of a balanced diet and is needed to maintain good health. Dietary fat supports cell function, provides energy, protects organs, and helps to absorb vitamins. Fat is an important nutrient, but some types of fats are healthier than others.

Eat more heart-healthy (good) fats.

Heart-healthy fats are unsaturated fats that help to maintain cardiovascular and overall health. Most of the fat that you eat should come from these sources:

Fatty fish (salmon, maceral, sardines, trout, tuna)

Nuts (walnuts, pistachios, almonds, pecans, etc.)

Seeds (sunflower, flax, chia, sesame)

Nut butters and seed butters


Olive oil or Avocado oil

Eat less saturated fats and fats in processed foods.

These fats increase disease risk and should be limited. Reduce fats from:

Deep fried food (French fries, fried chicken, fried appetizers, etc.)

Fatty cuts of meat

Packaged snacks (potato chips, crackers, corn chips)

Baked goods (muffins, cookies, croissants, cakes)

Red meat and whole milk products

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