Olive oil and avocados are known as foods with “healthy fats” but other foods contain healthy fats, too!  Choosing healthier fats improves blood cholesterol levels and can decrease your risk of heart disease.  It is beneficial to switch to healthy fats, even if you are cutting back on the fat in your diet to lose weight.

What is a “healthy fat?”

“Healthy fats” are monounsaturated fats and polyunsaturated fats.  Replacing other fats or simple carbohydrates with these fats can  improve your cholesterol and your cardiovascular health!  Monounsaturated fats are the most beneficial.

Which foods contain “healthy fats?”


Canola oil

Fatty fish (like tuna or salmon)

Natural peanut butter (nuts, peanut oil, salt, honey – if your peanut butter has many more ingredients, it’s time to switch!)

Nuts (not fried in oil)

Olive oil

Seeds (not fried in oil)

Ways to include “healthy fats” when you are trying to lose weight

Instead of cooking with butter or another oil, use canola oi