Get more avocados in your diet by trying one of these avocado recipes. Alternatively, use it to cook with by adding avocado oil to your kitchen pantry. It has a mild taste that won’t overpower dishes the way other oils might and also has a high smoke point, which means it works well for grilling or frying. And because it remains a liquid at room temperature, it’s a tasty choice to drizzle on salads, sandwiches or veggies.


Tuna also packs a high amount of healthy fats and omega-3s. We're talking both the conveniently canned stuff and the kind you find at your favorite sushi spot. It's versatile—tuna steaks, tuna burgers, tuna salad, the options are endless—so it's pretty easy to fit into your diet. Like salmon, you should limit your intake to about 12 ounces (two meals) a week to avoid overexposure to things like mercury that can be found in small amounts in seafood.

Confused yet? Why would our body break something down to just put it back together? Long-chain fatty acids are insoluble in blood and in order to transport these across, triglycerides are packaged into chylomicrons that are basically a vehicle that gets released into the lymphatic system and eventually in the blood for circulation. When chylomicrons reach the capillaries of muscle and fat tissue, they activate lipoprotein lipase (stay with me here).

A welcome addition for vegetarians and vegans, nuts and seeds are a terrific option for getting more healthy fats into your diets. For starters, they’re extremely easy to incorporate into your diet; they’re also fairly affordable and easily transportable, making them perfect for snacking. Aside from being a great source of healthy fats, nuts and seeds offer a wealth of benefits for our bodies. Regularly eating them can help lower bad LDL cholesterol to keep your arteries clear and your heart healthy. And like other foods rich in omega-3s, nuts and seeds are also considered brain foods, and certain types are even recommended to help improve mood and defeat depression. (21)


All fats and oils contain fatty acids. You may be most familiar with Omega 3 fatty acids, found in fish oil. When you eat healthy fats and oils, the digestion process enables the fatty acids to be absorbed into the blood. Fatty acids are a component of fats and oils that become the building blocks of your body, helping to create cells membranes and nerve sheathing among other body functions.
But as you know, not all fats are created equal. Saturated and trans fats are the worst kind, as both increase the amount of bad cholesterol that enters the blood system. Bad fats also lead to inflammation, which can cause numerous debilitating diseases. All of the burgers, French fries, pizza and other greasy junk foods are loaded with these bad fats that can harm your body.
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