For many years, dietary fat was treated as something that should be avoided. Today, nutrition science offers a more balanced view: fat is an essential part of a healthy diet, and the type of fat you choose matters greatly.
Your body needs dietary fat for several important functions. Fat provides energy, helps your body absorb certain vitamins, supports cell structure, and supplies essential fatty acids that the body cannot make on its own. However, different fats can affect health differently. Current heart-health guidance emphasizes choosing unsaturated fats in place of saturated fats rather than trying to eliminate dietary fat altogether.
Understanding the difference between healthier and less healthy sources of fat can make everyday food choices easier and more practical.
What Are Healthy Fats?
The term “healthy fats” generally refers to unsaturated fats, including monounsaturated and polyunsaturated fats. They are found naturally in foods such as nuts, seeds, avocados, fish and many non-tropical plant oils.
The American Heart Association’s 2026 dietary guidance recommends choosing sources of unsaturated fat instead of sources high in saturated fat as part of an overall heart-healthy eating pattern.
Examples of foods that can provide unsaturated fats include:
- Avocados
- Walnuts, almonds and other nuts
- Chia and flaxseeds
- Fatty fish such as salmon and sardines
- Soy foods such as tofu and edamame
- Olive, canola, soybean, sunflower and other non-tropical plant oils
- Natural nut and seed butters
The goal is not simply to add more fat to your diet. Instead, it is to replace less beneficial sources of fat with more beneficial ones while maintaining an overall balanced eating pattern.
1. Healthy Fats Can Support Heart Health
One of the most important reasons to pay attention to the type of fat you eat is its relationship with cardiovascular health.
Replacing saturated fats with unsaturated fats can help improve the overall quality of a heart-healthy diet. Saturated fats are commonly found in fatty meats, butter, full-fat dairy products and some tropical oils. Unsaturated fats are more commonly found in fish, nuts, seeds, avocados and plant oils.
This does not mean that one food determines your heart health. Dietary patterns matter more than individual ingredients. A balanced eating pattern that includes vegetables, fruits, whole grains, healthy protein sources and unsaturated fats is more useful than focusing on a single “superfood.”
A simple example is replacing butter with a small amount of a liquid plant oil when cooking, or choosing nuts instead of highly processed snack foods.
2. They Provide Essential Nutrients
Some fats are essential because the body cannot produce them in sufficient amounts on its own.
Polyunsaturated fats include omega-3 and omega-6 fatty acids. Certain omega-3 fatty acids are especially associated with foods such as oily fish, while plant foods such as walnuts, flaxseeds and chia seeds provide another type of omega-3 fat.
Fat also helps the body absorb fat-soluble vitamins, including vitamins A, D, E and K. Including an appropriate amount of dietary fat with meals can therefore be part of a nutritious eating pattern.
For example, adding avocado to a vegetable-based meal or using a modest amount of plant oil with vegetables can provide fat alongside other nutrients.
3. Healthy Fats Can Make Meals More Satisfying
Fat is energy-dense, meaning it contains more calories per gram than carbohydrates or protein. That is one reason portion sizes matter.
At the same time, including a reasonable amount of healthy fat can make meals more satisfying and enjoyable. Nuts, seeds, avocado and other sources can add flavor and texture to otherwise simple meals.
For example, a bowl containing vegetables, whole grains and beans can become more appealing with a small serving of avocado, seeds or a simple dressing made with plant oil.
The objective is not to eat unlimited amounts of fat. Instead, use nutrient-rich sources in sensible portions as part of a balanced meal.
4. Healthy Fats Can Help Improve Food Quality
A healthy eating pattern is not only about what you add; it is also about what you replace.
Consider two common choices:
Choice A: Fried or highly processed snack foods eaten frequently.
Choice B: A small portion of unsalted nuts or seeds alongside fruit or another nutritious food.
The second option can provide unsaturated fats together with nutrients such as protein and fiber. The American Heart Association recommends emphasizing minimally processed foods and choosing healthy sources of unsaturated fats as part of an overall heart-healthy pattern.
Similarly, replacing fatty processed meats with fish, beans, lentils or other nutritious protein sources can improve the overall quality of a meal.
5. Fish Can Be an Excellent Source of Healthy Fats
Fatty fish are notable sources of the omega-3 fatty acids EPA and DHA.
Examples include:
- Salmon
- Sardines
- Mackerel
- Herring
- Trout
The American Heart Association recommends including nonfried fish regularly, with examples of oily fish that provide omega-3 fatty acids.
For people who eat fish, choosing baked, grilled or otherwise simply prepared fish can be an easy way to incorporate nutritious fats without relying heavily on fried foods.
Those who do not eat fish can obtain unsaturated fats from plant foods such as walnuts, flaxseeds, chia seeds, soy foods and plant oils.
6. Nuts and Seeds Offer More Than Fat
Nuts and seeds are convenient sources of unsaturated fats, but they also provide other nutrients.
Depending on the variety, they can provide protein, fiber, minerals and other beneficial compounds. Walnuts, almonds, pistachios, pumpkin seeds, sunflower seeds, chia seeds and flaxseeds can all fit into a balanced diet.
Because nuts and seeds are calorie-dense, a modest serving can go a long way. Choosing unsalted varieties can also help reduce unnecessary sodium intake.
They can be added to oatmeal, yogurt, salads or whole-grain meals, or eaten as a simple snack.
7. Plant Oils Can Be Useful Cooking Choices
Liquid plant oils can make it easier to choose unsaturated fats when preparing meals.
Examples include olive, canola, soybean, sunflower, peanut, sesame and avocado oils. The American Heart Association specifically identifies non-tropical plant oils as sources of unsaturated fat that can be used in place of foods containing more saturated fat.
However, oil is still calorie-dense. Using a reasonable amount is more important than assuming that a particular oil can be consumed without limits.
A practical approach is to use enough oil for cooking or dressing while allowing vegetables, whole grains, legumes and other nutritious foods to remain the foundation of the meal.
8. Not All Fats Should Be Treated the Same
The word “fat” covers several different types of dietary fat.
Unsaturated fats are generally the preferred sources in a heart-healthy eating pattern.
Saturated fats are found in foods such as fatty meats, butter, full-fat dairy and some tropical oils. Current guidance encourages replacing sources high in saturated fat with foods containing unsaturated fats.
Trans fats are particularly undesirable. Industrially produced trans fats have been associated with adverse effects on LDL cholesterol and cardiovascular risk, and highly processed foods can be important sources to limit.
Therefore, simply choosing a food because its package says “low fat” is not necessarily the best strategy. The overall nutritional quality of the food matters.
9. Healthy Fats Work Best as Part of a Balanced Diet
Healthy fats are only one piece of good nutrition.
A balanced eating pattern should also emphasize vegetables and fruits, whole grains, nutritious protein sources, and minimally processed foods. Current American Heart Association guidance also recommends minimizing added sugars and reducing excessive sodium intake.
For example, a balanced meal might contain:
- Plenty of vegetables
- A serving of whole grains
- Beans, fish or another nutritious protein
- A small portion of nuts, seeds or avocado
- A modest amount of unsaturated plant oil
This approach is generally more sustainable than following restrictive rules that eliminate entire food groups.
Easy Ways to Include More Healthy Fats
Making small substitutions can be easier than completely changing your diet.
Try these practical ideas:
- Add a few nuts or seeds to breakfast.
- Use avocado in sandwiches or salads.
- Choose fish instead of processed meat when practical.
- Use a modest amount of liquid plant oil for cooking.
- Sprinkle chia or ground flaxseed over oatmeal or yogurt.
- Choose unsalted nuts as a snack.
- Replace butter-based sauces with vegetable-based dressings containing plant oil.
- Include beans, lentils and other plant proteins more often.
- Choose minimally processed foods more frequently.
These changes can gradually improve the overall quality of your diet without requiring complicated meal plans.
What About People With Kidney Problems?
Healthy fats can fit into many balanced diets, but people with chronic kidney disease or other medical conditions may have individualized dietary requirements.
Kidney disease can affect recommendations for nutrients such as sodium, potassium, phosphorus and protein. The National Institute of Diabetes and Digestive and Kidney Diseases notes that people with advanced kidney disease may need specific dietary adjustments and recommends discussing individual food choices with a healthcare professional or dietitian.
Therefore, general nutrition advice should not replace personalized medical guidance when someone has diagnosed kidney disease or another condition requiring dietary restrictions.
The Bottom Line
Healthy fats are not something that needs to be completely removed from your diet. Your body needs dietary fat for essential functions, and choosing the right sources can contribute to a nutritious eating pattern.
The most useful strategy is to focus on substitutions rather than simply adding more fat. Choose foods rich in unsaturated fats—such as fish, nuts, seeds, avocados and non-tropical plant oils—while limiting foods high in saturated and trans fats.
Most importantly, think beyond individual foods. A diet built around vegetables, fruits, whole grains, nutritious proteins, minimally processed foods and healthy sources of fat provides a practical foundation for overall wellness.
Small, consistent changes—such as replacing butter with a suitable plant oil, choosing nuts instead of highly processed snacks, or adding fish to meals—can make healthy eating more achievable without making food unnecessarily complicated.
