Monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids, are both healthy fats. Fatty fish, olive oil, and chia seeds are some of the best sources of healthy fats, but there are many others.

Including healthy fats in a meal creates a sense of fullness, slows down the digestion of carbohydrates, and adds flavor to food. Healthy fats can also aid hormone function, memory, and the absorption of specific nutrients.

Read on to discover the best sources of these fats, and learn the difference between healthful and unhealthful fats.

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Fatty fish contain large amounts of unsaturated and omega-3 fatty acids, which play an important role in heart and brain health.

The American Heart Association (AHA) recommends that people eat 2 servings of fatty fish each week. Around 3 ounces (oz) of cooked fish equates to one serving.

Options include:

Both fresh and canned fish products are good sources of omega-3 fatty acids. Canned tuna, mackerel, and other products can help those with limited access to fresh produce get ample omega-3 in their diet.

For example, one 3-oz serving of fresh mackerel contains approximately 11.8 grams (g) of fat and 15.8 g of protein.

Discover other health benefits of oily fish.

Although they are small in size, chia seeds are rich in several nutrients. A 1 oz, or 28.35 g, serving of chia seeds contains 8.7 g of fat, much of which is polyunsaturated fat. Chia seeds are a great plant-based source of omega-3.

Chia seeds also provide:

Research suggests that supplementing a healthful diet with chia seeds may lower blood pressure in people with type 2 diabetes and high blood pressure.

Learn more about the health benefits of chia seeds.

A 1 oz serving, or 28.35 g, of 70% to 85% dark chocolate provides 12.1 g of fat, as well as other nutrients, such as potassium and calcium. This amount also contains 64.6 milligrams (mg) of magnesium.

However, 6.95 g of the fat content in a 28.35 g serving is saturated fat. The American Heart Association recommends people limit their daily intake of saturated fat to 5% to 6% of total daily calories.

In addition, 28.35 g of 70% to 85% dark chocolate can also contain 6.8 g of added sugar, so it is important to consume this food in moderation.

Dark chocolate also contains flavonoid antioxidants, which can have cognitive and cardiovascular benefits.

Learn more about the health benefits of dark chocolate.

Eggs are a popular source of protein, especially for vegetarians. One 50 g hard-boiled egg offers 5.3 g of fat, 1.64 g of which are saturated, and around 78 calories (kcal).

Egg yolk contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles. The yolk also contains other phytonutrients, including lutein.

A 2018 study carried out on Chinese adults reported that consuming less than 1 egg per day can significantly lower the risk of cardiovascular disease.

Learn more about the health benefits of eggs.

A 100 g serving of avocado contains approximately 14.7 g of fat and 160 kcal. It is high in a monounsaturated fatty acid called oleic acid, which may provide several health benefits.

Oleic acid has anti-inflammatory properties, and it may play a role in cancer prevention.

Avocados are also high in fiber, with 100 g of avocado providing 6.7 g. Avocados also contain a substance called lutein, which may be beneficial for eye health. Avocados are also a rich source of potassium.

Discover more health benefits of avocado.

Flaxseed provides omega-3 fatty acids and a healthful dose of fiber simultaneously. Flaxseed contains 27.3 g of dietary fiber and 42.2 g of fat per 100 g. The majority of these fats are unsaturated.

A single tablespoon (tbsp), or 7 g, of ground flaxseed contains 1.91 g of fiber and 2.95 g of fat.

The fiber content can help increase the feeling of fullness and may reduce cholesterol. Flaxseed is also rich in lignans, a plant compound with antioxidant effects.

Research suggests that flaxseed may help:

  • lower cholesterol
  • prevent high blood pressure
  • regulate heart rhythm

Learn more about the health benefits of flaxseed.

Nuts can have many health benefits. They are rich in:

  • healthful fats
  • protein
  • fiber
  • vitamins
  • minerals
  • antioxidants
  • phytosterols

They may help prevent cardiovascular disease and type 2 diabetes.

A 5-year study of more than 373,000 people reported that those eating nuts regularly can help reduce the risk of overweight or obesity in the long term.

There is approximately:

  • 14.1 g of fat in 1 oz of almonds
  • 19 g of fat in 1 oz of Brazil nuts,
  • 18.5 g of fat in 1 oz of walnuts.

It is best to eat various unsalted nuts to reap the benefits, as each type of nut has a slightly different nutrient profile.

Learn more about healthy types of nuts.

A person can use nut butter to enjoy the benefits of nuts and seeds in a spreadable form. Each serving provides a healthful amount of monounsaturated and polyunsaturated fats.

However, these butters can be high in calories, so it is important to check the nutritional details of individual products before adding them to a balanced diet.

For example, peanut butter can contain more than 580 kcal per 100 g, while almond butter can contain more than 600 kcal per 100 g.

A staple of the Mediterranean diet, olives provide around 10.9 g of fat per 100 g, mainly monounsaturated.

Research reports that a compound in olives called oleuropein may help prevent diabetes. Researchers found that oleuropein helped the body secrete more insulin while also preventing the cytotoxic actions of a molecule called amylin amyloid that contributes to diabetes development.

Learn more about the nutritional content and health benefits of olives.

Olive oil is full of monounsaturated fats that are good for heart health. On average, 1 tbsp of olive oil contains 14 g of fat.

It also contains vitamin E, vitamin K, and potent antioxidants.

A 2020 article suggests that olive oil consumption and replacing margarine, butter, mayonnaise, and dairy fat with an equivalent amount of olive oil is associated with a lower risk of heart disease and total cardiovascular disease.

Learn more about the health benefits of olive oil.

Tofu is a complete plant protein and a good source of monounsaturated and polyunsaturated fats.

A 100 g serving of firm tofu provides 4.19 g of fat. This amount of tofu also provides 10.9 g of protein.

Learn more about the health benefits of tofu.

Full-fat natural yogurt contains good probiotic bacteria to support gut function. Regularly eating yogurt may reduce a person’s risk of developing cardiovascular diseases.

However, there is debate about the benefits of full fat yogurt in comparison to low fat options. Significant research suggests that full fat dairy products can play an important role in healthful diets, while the United States Department of Agriculture (USDA) recommends prioritizing low fat dairy products.

Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are healthful fats that can:

MUFAs and PUFAs also fight inflammation.

The two most well-known PUFAs are omega-3 and omega-6 fatty acids. These are essential fats that people must get from the food they eat because the body cannot make them.

As a general rule, healthful fats — such as olive oil — are liquid at room temperature.

By contrast, people often consider saturated fats and trans fats unhealthful fats. Foods rich in these substances, such as butter and lard, are often solid at room temperature.

Trans fats

Artificial trans fats, which often appear on labels as partially hydrogenated oils, can trigger inflammation that may increase the risk of:

  • heart disease
  • stroke
  • diabetes
  • many other health conditions.

Even just a 2% increase of calories from trans fats daily is associated with a 23% increase in cardiovascular risk.

The following foods contain trans fats:

  • fried foods
  • frozen foods, such as pizzas and pies
  • baked goods
  • some margarines
  • highly processed snack foods

Fat is an essential macronutrient that the body needs. A balanced diet should include healthful monounsaturated and polyunsaturated fats.

Some of the best sources of these fatty acids include avocados, olive oil, nuts, seeds, and fatty fish. A person can speak with a doctor or registered dietitian to find out more ways to increase their intake of healthful fats.