Healthy fats

Healthy fats: Foods that can provide healthy fat!

Healthy fats : Today, given the decline in the quality of food, especially processed foods, the emphasis of physicians is to use as low a percentage of high fat foods as possible and to eliminate unhealthy fats from diets.

But our body needs fats for its metabolic activities. Some of the foods we mention in this article are sources of healthy fats that can be very useful for the body.


Naturally fish like salmon, herring, mackerel, sardines and some tuna fish are a good source of omega-3 fatty acids. These “good” fats help to maintain heart health and increase your brain’s activity.

American Heart Association recommends using fish twice a week. However traditional medicine believed that eating fish may not be appropriate for some people and should care about the individual body health condition.


Avocado is a fruit that is very useful to the heart. You can eat it raw or cooked. This diet can also help reduce arthritis symptoms.

The other benefit of avocados is that it helps your body absorb more nutrients. Half an avocado has an average of about 115 to 160 calories.


Pumpkin seeds, sunflower seeds and sesame seeds have good fats and lower cholesterol. In general, the herbal fats are healthier than animal fats.

“Bad” fat is generally considered to be fat in foods like fatty cuts of meat, full-fat dairy products, and some packaged foods. Walnuts and hazelnuts are also healthy fats, but it doesn’t mean you can eat nuts more than normal.

Check food labels to see how much fat, and what type, you’re getting. Limit saturated fats and avoid trans fats.

Olive Oil

Do you use olive oil for cooking or salad? Olive oil is also a good fat. Remember, though: It’s always smart to watch how much fat (even good fat) you eat. So cook with less oil than a recipe calls for.


Eggs are a great source of cheap protein, hard-boiled egg has 5.3 grams of fat, most from healthy fats. Some eggs are also enriched with extra omega-3s. It will say so on the carton. 


This food can be considered as a healthy diet. It make your skin look great (plumper and younger). In addition, flaxseed can add some fiber to the body and can help reduce inflammation of the tissues. You can use a tablespoon of flaxseed powder on your salad.


These foods are also good for the health of the brain and body due to having omega-3s. Omega 3 also helps you to be on a good mood.

Omega-3-Fortified Food

There are also a lot of foods that have added omega-3s to make them healthier. For example, you can find enriched milk, eggs and breads. As mentioned before, it’s important to read the food labels carefully before consume it.

Collected by
Dr. Sara Bakhshaei

About Sara Bakhshaei

Dr Sara Bakhshaei ParsiTeb Company Researcher
Dr Sara Bakhshaei is a PhD. graduate Agroecologist from the Ferdowsi University of Mashhad. She has done researches in some agricultural and health fields such as Plant Ecology, Agroecology, Data Analysis, Crop production, LCA and Pharmaceutical effects of medicinal plants. She completed her researches as an Internship period in IFF institute(Institute of Social Ecology) in Vienna, Austria. Since 2016 she works as a senior researcher at Parsiteb herbal pharmaceutical company. She has 8 years of work experience as a university lecturer in Iran and published more than 100 articles in her research fields. Now she continues her study in the field of Phytomedicine at the Boku University of Vienna.

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