Fat makes you fat.

We all believe in this saying, and we really miss very important advantages we can get from healthy food fat.

However, this article is going actually to give us some benefits and wonderful advantages of fats and most important sources of healthy fats.

How healthy are fats?

That is to say, fats, also called lipids, which are important for us because of the following raisons:

  1. Fats are an energy supplier in addition to carbohydrates and proteins,
  2. They build the block our body cells,
  3. Also, fats are used as a warming insulating layer under the skin 
  4. And they carry of the fat-soluble vitamins E, D, A and K.

You can refer to ►What is ketosis article to know how healthy fats in super beneficial in losing weight

healthy fats resources
healthy fats resources

Basically, 30 percent of the daily consumed energy absorbs through fats.

10 sources of healthy fats

In our daily life, we ​​often deal with saturated fatty acids and, unsaturated ones are neglected.

Therefore, We put a list of ten foods with healthy fat either in hight unsaturated fatty acids or contain additional fats.

1. Walnut:

Walnut has a high energy density, and it is a real helpers for our health (723 kilocalories per 100 grams). 

One study says: women who eat nuts several times a week don’t gain a weight. Quite contrary they lose it.


As well as, It associates with improved cholesterol levels and has a positive influence on cardiovascular health, especially for women

As well as, it has unsaturated fatty acids and a high ratio of omega 6 to omega 3. That contributes to reducing inflammations, which is a particular part of any disease.

Also, it is packed also with filling proteins, fibers, and antioxidants such as vitamin E.

Walnut fat balance per 100 grams:

70.60 grams of total fat

06.59 grams of saturated fat

52.22 grams of polyunsaturated fatty acids

11.80 grams of monounsaturated fatty acids

2. yogurt:

Yogurt has 69 kilocalories per 100 grams and offers beneficial microorganisms for the intestines, called the lactic acid bacteria.

Certainly, it is contributing to improve the digestive health and stimulate our immune system in the intestines.


So, natural yoghurt, which tastes a bit sour, offers even more of these probiotics than the usual mild yoghurt.

Therefore, we should always buy natural yoghurt and enjoy other yoghurt products in moderation. 

Often, these sugars are added, and the daily calorie requirement is reached quickly. Natural yogurt and other fermented milk products contain proportionally more filling protein and associate with a reduced risk of weight gain and cardiovascular disease.

Yoghurt (3.5% fat) fat balance per 100 grams:

03.75 grams of total fat

02.26 grams of saturated fat

00.15 grams of polyunsaturated fatty acids

01.16 grams of monounsaturated fatty acids

3. Olive oil:

Olive oil contains 884 kilocalories per 100 grams, which corresponds to about 88 kilocalories per tablespoon (about 10 grams). 

Firstly, its antioxidant polyphenols promote the function of HDL cholesterol in the blood by positively influencing the size and stability of the particles.

Olive oil
Olive oil

Secondly, the oil is a part of the health  promoting Mediterranean diet and beneficial effects on genes involved in cardiovascular disease and cancer have been observed when the oil is consumed . 

As well as, components such as oleic acid and vitamin E also appear to inhibit premature cell aging.

Olive oil fat balance per 100 grams:

100.00 grams of total fat

14.38 grams of saturated fat

09.17 grams of polyunsaturated fatty acids

71.24 grams of monounsaturated fatty acids

4. Flaxseed:

Flaxseeds provide 488 kilocalories per 100 grams, with no more than 40 grams (four tablespoons) should be consumed per day, which corresponds to about 195.2 kilocalories. 


So, this prevents constipation from the dietary fiber it contains. 

And, also keep the blood pressure stable and provide preventive protection against diverticulosis.

They contain in their oil a very good omega-6 to omega-3 balance, which reduces inflammation in the body . 

As well as, our skin take advantage from the consumption of the oil, which improve the moisture and and the structure of our skin, referring to study.

Flaxseed fat balance per 100 grams:

36.50 grams of total fat

3.60 grams of saturated fat

25.37 grams of polyunsaturated fatty acids

07.16 grams of monounsaturated fatty acids

5. Avocado:

Around 138 kilocalories contain in 100 grams of avocado. Even if it is a fruit, this fruit contains more fats than carbohydrates. 


So, it includes many unsaturated fatty acids and the health- promoting oleic acid: this seems to be helpful in the treatment of breast cancer.

But, eating the potassium-containing fruit also has a positive effects on our health.

Because of reducing the risk of metabolic syndrome. 

And, what is worth to mention, you can have a positive effect on your blood cholesterol level with avocados, in which this and LDL cholesterol are lowered, and HDL cholesterol is increased in return.

Avocado fat balance per 100 grams:

12.50 grams of total fat

02.59 grams of saturated fat

01.52 grams of polyunsaturated fatty acids

07.59 grams of monounsaturated fatty acids

6. Cheese:

There are 364 kilocalories in 100 grams of cheese. The milk product is also very rich in protein and can help you lose weight or maintain body weight through long-lasting satiety.


That is to say, cheese consumption has also been linked to reducing cardiovascular risk.

Interestingly, Calcium, phosphorus and selenium, the natural polyamide spermidine is particularly found in aged cheese. It has anti-inflammatory properties and prevents stem cells from aging. In addition, it is related to reduced chances of dying from cardiovascular disease or cancer.

Cheese fat balance per 100 grams (using Gouda as an example):

30.80 grams of total fat

19.90 grams of saturated fat

00.63 grams of polyunsaturated fatty acids

06.74 grams of monounsaturated fatty acids

7. Salmon:

It is one of the fatty fish that is rich in unsaturated fatty acids and contains 184 kilocalories per 100 grams.


So, oily fish contain anti-inflammatory omega-3 fatty acids.

So, It is contributing to reduce the likelihood of sudden cardiac death or stroke.

But not only that: the consumption of omega-3 fatty acids contributed to the improvement of depression according to study. 

In addition, the results of another study: eating fish once a week reduced the risk of developing dementia.

Salmon fat balance per 100 grams:

12.20 grams of total fat

03.16 grams of saturated fat

04.25 grams of polyunsaturated fatty acids

4.80 grams of monounsaturated fatty acids

8. Eggs:

The protein-rich eggs are often avoided because of their high cholesterol content. 

Certainly, our bodies absorb only a small part of cholesterol from food, which is why eggs have only a minimal effect on our blood cholesterol level. 


Moreover, eggs are perfect for breakfast or as a snack because of their filling proteins.

Also, they contain 137 grams of kilocalories per 100 grams as well as iron, zinc and B vitamins. 

VitaminB12 is contained in animal products and contributes to the breakdown of the toxic amino acid homocysteine, fatty acids, and protein build-up. According to a 2011 study, the vitamin can also promote cognitive function and memory performance.

Eggs fat balance per 100 grams:

09.32 grams of total fat

02.71 grams of saturated fat

01.54 grams of polyunsaturated fatty acids

03.79 grams of monounsaturated fatty acids

9. Rapeseed oil:

the rapeseed oil is another oil with an excellent ratio of the fatty acids omega-6 to omega-3 , and provides large amounts of the essential alpha-linolenic acid. 


Therefore, It lowers inflammations in the body and the risk of developing cardiovascular diseases.

Also, this oil provides vitamin E available. Together with carotenoids, it acts as an antioxidant and radical scavenger, trapping free radicals in the body and protecting our cells from damage. 

As well as, It slows down cell aging and prevents cardiovascular diseases. Furthermore, 100 grams of rapeseed oil contain 884 kilocalories.

Rapeseed oil fat balance per 100 grams:

100 grams of total fat

09.16 grams of saturated fat

23.55 grams of polyunsaturated fatty acids

48.92 grams of monounsaturated fatty acids

10. Dark chocolate:

Dark chocolate has 514 kilocalories per 100 grams and is a healthy source of fat. 

So, that exists only in chocolate with 70 percent cocoa content, which contains quite a bit of fiber and antioxidants.

Dark chocolate
Dark chocolate

Furthermore, various studies show that consuming dark chocolate can protect against skin damage from the sun, lower the risk of coronary heart disease and lower blood pressure).

Dark chocolate fat balance per 100 grams:

31.13 grams of total fat

19.26 grams of saturated fat

00.77 grams of polyunsaturated fatty acids

10.03 grams of monounsaturated fatty acids

Knowledge to take away:

There are so many healthy fats that make you less “fat”, but rather reveal a range of positive effects on our body. Among them are the ten sources of healthy fats listed here: walnuts, yogurt, olive oil, flax seeds, avocados, cheese, salmon, eggs, canola oil, and dark chocolate.

Two of their effects are maintaining or reducing body weight and reducing the risk of developing cardiovascular disease. In addition, fats are required for the transport of fat-soluble vitamins and are part of our body.

The daily fat intake should be 30 percent of the energy consumed and should be mainly through (poly) unsaturated fatty acids. In this way, you make a targeted contribution to maintaining your health and thus your well-being.

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[…] suggest foods with healthy fat article which content the list of hight healthy fat source vegetables as […]

[…] Tip: You can find out everything about the different fats, which you should eat and which you prefer to stay away from, in our article on foods with healthy fat. […]

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1 month ago

Thanks for sharing. I read many of your blog posts, cool, your blog is very good.

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